Rest Day

Our 8th Eat Real Challenge starts February 13th! Sign up now to get all the info, support, and motivation you need to get your nutrition dialed in!

Games competitor Julie Foucher writes about the obesity epidemic and how to bridge the gap with CrossFit.

"Instead of individuals oscillating freely along from wellness to fitness, fitness to wellness, and occasionally (God forbid) inching over to sickness, we have a serious traffic jam on the Sickness-Wellness side of the spectrum. People are stockpiled on the cliff we call “Wellness,” peering over the edge and looking down at the polluted waters of “Fitness.” That’s a scary jump to take – and who knows where you will end up once you do? A $10-per-month gym membership? $100 for a video that promises to give you a six pack? What we need is something to bridge this gap – someone who can take patients by the hand and lead them toward the right side of this continuum, and it’s clear to me that CrossFit may just help us find that someone we need."

CrossFit Class - 9 am

Level Testing - You can test any of the Level 1 or Level 2 (if you have completed Level 1) movements before the WOD today! Did you read about our new Fitness & Skill Levels? Check them out here!

Today we're letting you make-up one of the workouts from the week. You can choose to do any of the workouts and / or lifts from this week that you missed. Just show up, choose your WOD and we'll set it up for you.

Workout of the Day
Make-up Day

Post WOD and time to comments.

Junior CrossFit Class - 5 pm

WOD
4 round relay of:
3 Tire Flips
5 Sledgehammer Strikes (AHAP)
7 Kettlebell Swings (2 / 1.5 pood)

Post time on the WOD to comments.

Click here if you think this looks too hard

LIFT
Back Squat
Rx - 3 x 3 reps (95% of 1RM)
Level 2 - 3 x 3 reps (go up 2 - 6 kg from last week)
Level 1 - 5 x 5 reps (go up 2 - 6 kg from last week)

Find what you did last week on January 17, 2012.

WOD
5 rounds for time of:
3 Handstand Push-ups
5 Strict Pull-ups

Post load on the back squat and time on the WOD to comments.

Click here if you think this looks too hard

"It started as a way to calm the angry voice inside. The part in your head that was so damn pissed that life wasn’t perfect and did not seem like it ever would be. That’s how you came to CrossFit. You had to get it out. You tried other stuff — running, cycling, maybe even beer — but the voice always came back. So you started in on the barbell . . . and then something happened."

LIFT
Deadlift
Rx - 1 x 3 reps (95% of 1RM)
Level 2 - 1 x 3 reps (go up 2 - 7 kg from last week)
Level 1 - 3 x 5 reps (go up 2 - 7 kg from last week)

Find what you did last week on January 20, 2012.

WOD
15-12-9 rep rounds for time of:
1-arm Dumbbell Hang Power Snatch, Left arm
1-arm Dumbbell Hang Power Snatch, Right arm
Push-ups, hand release
Toes-to-bar

Post load on the lift and time on the WOD to comments.

Click here if you think this looks too hard

Do you know what the hook grip is? If not, find out how to do it and why you SHOULD do it here!

Junior CrossFit Class - 5 pm
Yoga - 7 pm

WOD
Team Relay:
As many rounds as possible in 20 minutes of:
Agility Ladder
5 Steps Walking Lunge
5 Supine Ring Rows
5 Steps Walking Lunge
Agility Ladder

Post number of rounds completed to comments.

Click here if you think this looks too hard

Tonight's 7pm class is going to be Yoga! Come work on your mobility and flexibility with Timarie from Miko Yoga. You can come to a regular class any other time and/or yoga at 7pm.

CrossFit Rockwall will be hosting Open Sectional workouts on each Saturday between February 25 and March 24. We encourage everyone to participate. You can register for the worldwide competition on the Games site on February 1. Or, you can register for CrossFit Rockwall's scaled division on our website beginning February 1. Check your e-mail for more information.

LIFT
Shoulder Press
Rx - 3 x 3 reps (95% of 1RM)
Level 2 - 3 x 3 reps (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)

Find what you did last week on January 18, 2012.

Strict Pull-ups (underhand) - 3 x max reps

WOD
5 rounds for time of:
3 Push Jerk (60 / 40 kg)
6 Pistols
9 Wall Ball Shots (20 / 14 lb)

Post load on the lift, number of pull-ups for each set, and time on the WOD to comments.

Click here if you think this looks too hard

Tuesday's 7pm class is going to be Yoga! Come work on your mobility and flexibility with Timarie from Miko Yoga. You can come to a regular class any other time that day and/or yoga at 7pm.

The 2012 CrossFit Tour is coming to Fort Worth on Saturday, March 24. Let us know in the comments if you are buying tickets this week!

You can either get reserved seats for the concert, or general admission tickets for entrance. It's all in the same venue, so the reserved seats just mean you get a specific seat for the concert (if you happen to know what a Josh Turner is) (<- Thank you, Mark). We're planning to get general admission tickets. $35/person; includes cocktail hour, BBQ, and shirt. Who else is going??