Nutritional Seminar – Don’t forget, story the Nutritional Seminar is being held on Tuesday at 6:30pm.  CrossFit classes will be held at 4:30 and 5:30pm.
 
We have some Athletes signed up for the 2012 Survivor Mud run.  This is being held in Lathrop at Del Osso Farms on April 21, nurse 2012.  We have a coupon code that is good until February. If you sign up before January 11th, the price is $43. From January 11th until mid march, the cost jumps up to $57. Our coupon will get you $5 off the cost of the run.
It is exciting to have a run so close to home. The run itself is under 3.5 miles and will contain at least 16 down and dirty obstacles. If you haven’t done a mud run yet, this is just plain fun. If your new to CrossFit, this is a great goal to work up to, and 3 months is the perfect training time. Make sure you check out the course online.
 
The 2012 Tough Mudder is September 23, 2012.  Here’s the big news:  It will be held in Stanislaus County!  The Tough Mudder will be held at Diablo Grande in Patterson.  The Tough Mudder is a very challenging obstacle course/run.  It is littered with obstacles like fire, cold water and heights.  The terrain itself is usually obstacle #1.  If you are looking to train for something this year, the Tough Mudder is as good of a goal I can think of.
 
Speaking of goals, I set a goal this year of competing in the OC Throwdown.  It’s a huge CrossFit competition, maybe the biggest one outside of the CrossFit Games.  The two day, 6 WOD event will be held at The Hanger on the OC Fairgrounds.  What a venue!
 
Ashly, Louis and Tricia will be attending their CrossFit Level 1 Certifications this week.  The L1 Cert is a fun, informative weekend seminar providing the fundamentals of the CrossFit method.  It’s filled with great lectures, cool people and fun workouts.  I can’t wait to hear about it.  Good luck guys!

 
Workout of the Day
 
Strength
Jerk- Can be from the front or behind the neck(for more experienced). Find your 1RM
We are hoping to have 2 more racks by the evening.
Metcon
AMRAP  9
Buy In: 21 Bar Facing Burpees
THEN
12 Jerks95/65
12 Pull-ups