Friends & Enemies// Feb 6- 8th // 3 Day Free Trial! // Exclusively at CrossFit 51
Cupid’s Crush // In- House Competition on Sat. Feb. 11th// Spectators are free
Cash Prize for the Best Dressed Cupid’s Crush team and our Top 3 finalists!
Fri. Feb. 10 :: 6pm :: Judges’ Meeting
Sat. Feb. 11 :: 8:30am :: Athlete Meeting
Sat. Feb. 11 :: 9:00am :: First Heat Begins
2023 Open// Begins Fri. Feb. 17th // Free In-house sign-ups// Register online on games.crossfit.com if you want to be on the worldwide leaderboard
1st Phorm Friday// Place your orders at the front desk by Fridays at the box! // Click here to view 1st Phorm’s full product line to help you reach your fitness goals!
Arbonne // 30 Day Challenge is Back! Two start dates: Feb. 6th and Feb. 20th! // Gluten Free & 100% Vegan Supplements! // To check out the full line of products click here. Contact Michelle directly for more info!
Workout of the Day
“Friends and Enemies Day 1”
Team WOD
In a team of 3
AMRAP in 20 min
2000/ 1750m Row or Ski
100 Pull-ups (Jumping Pull-ups or Ring Rows OR 75 reps)
1500/ 1300m Row or Ski
100 Toes to Bar (Knees to Elbows/ Knee Raises or Abmat Sit-ups or 75 reps)
1000/ 850m Row
100 Push-ups (75 reps)
500/ 400m Row or Ski
*Scaled Row:
1750/ 1500m; 1250/ 1100m; 1000/ 850m; 500/ 400m
Row: Teammates should look to row 30-45 seconds back and forth or have a set distance each time.
Pull-ups & Toes to Bar: Choose a pull-up/ toes-to-bar variation that will allow to complete at least 5 reps at a time.
Push-ups: Complete in quick sets of 5-10 reps. Core should stay engaged throughout the movement, and you should breathe out when pushing off the floor.
Accessory Work
Core
4 rds
10 Single Arm KB Sit-ups (Left)
10 Single Arm KB Sit-ups (Right)
10 Hollow Rocks
10 V-ups
100 ft Single KB Overhead Carry (Left)
100 ft Single KB Overhead Carry (Right)
Cool Down / Mobility
1 min seal pose
1 min bicep stretch on wall (each side)
1 min tricep lacrosse ball smash (each side)
“Whatever makes you uncomfortable is your biggest opportunity for growth.”
-Bryant H. McGill
