CrossFit Kids - Starts next week Wednesday March 5th at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Times are as follows:
3-6  Year Old 

• Wednesday 6:45pm - 7:15pm
• Friday 6:00pm - 6:30pm
• Saturday 10:00am - 10:30am

7-11 Year Old

• Wednesday 7:15pm - 8:00pm
• Friday 6:30pm - 7:15pm
• Saturday 10:30am - 11:15am

SquatDoc - I have one the gym now if you haven't already tried it please do so. It's a great way to open up our tight hips. A good friend created this. This a great mobility tool to have at home and do while watching TV. Some people have taken in interest in purchasing one. They are $29.99 on at www.squatdoc.com. If you'd like you can place your order online and let me know. I can pick them up for us and bring them to the gym.

WOD

A: Helen Intervals with a Row
3 Rounds
500m Row
21 Kettlebing Swing
12 Ring Rows
Rest 3:00

B: Helen Intervals with a Row
5 Rounds
500m Row
21 Kettlebing Swings 55#/35#
12 Pull ups 
Rest 3:00

Check out Rosanna's intensity. Nice pull, fully opening up the hips, shoulders shrugged, elbows high and outside.

Squat Doc demo.

WOD
A: 3 Rounds: 
500m Row
21 Kettlebell Swings
12 Ring Rows
Rest 3:00 

B: 5 Rounds: 
500m Row
21 Kettlebell Swings (55lbs/35lbs)
12 Pull ups
Rest 3:00