**Schedule Reminder** No evening classes tonight!!!

WOD:

Complete 6 total 2min AMRAPs of the following movements

Kettlebell swings (53#/35#)
Muscle-ups
Wall Ball “2 fer 1′s” (20#/14#)

For each 2 min AMRAP begin by performing 10 box jumps (30″/24″) and the remainder of the time perform as many reps as possible of either KB swings, muscle-ups or “2 fer 1′s”. Rest 2 minutes between AMRAPS. Continue until 2 AMRAPs have been completed for each movement for a total of 6. Post total number of reps for each movement to comments.

My 3 Words
(by Kat Gardner)

Earlier this week I presented a really cool idea that I stumbled across called My 3 Words. I presented it as a homework assignment and said that I would post my own 3 words on the blog today. I still plan to post my 3 words, but one of our members really took this assignment to heart and sent me her 3 words in an email. With her permission, I proudly present Kat Gardner’s 3 words:

Strength. Physical strength. I will continue on my CrossFit journey, building stronger muscles, beating previous work out times, and I will get a muscle up this year (hopefully by summer time). I vow to make it to the gym at least 4 times a week, if not more. More importantly – mental strength. I will dig deep to find that strength within me that will allow me to be the best mother I can be to my daughter while my husband is away. I will be that rock that my husband needs, supporting his mission on the front lines in every way possible. I will be strong in the moments when I feel weak.

Organize. I will organize my life. This means, my home, my thoughts, my work life and the balance in between. I will get rid of all the extra “stuff”. This means purging my home of things I do not need and giving to those who do need. It also means organizing my thoughts, becoming a positive reflection for my daughter to emulate, allowing myself time to be a “grown up”, paying off some bills, and making time to focus on one task at a time instead of being overwhelmed by everything that has to be done.

Clean. Yes, I’m kind of a clean freak. But that’s only part of what I’m talking about here. I vow to make a better effort to eat clean. Try more Paleo recipes and make more time to cook. Drink more water. Use less swear words. Hire a cleaning lady. Clean 143 lbs. Keep my car clean. And clean out my closets, literally not figuratively.