If your New Year’s resolution was to live an acceptable length of time and be somewhat infirm, you can stop reading here. If you want to live a long and healthy life, getting fitter, stronger, faster, better, this might just be where you need to be. Nearly Perfect CrossFit is a place where your family encourages you, suffers with you and understands the struggle to stay fit. We can do this better together!

Sign up on line and be nice to your trainers. If you aren’t going to make it to a class you signed up for, please call the trainer in charge of your hour. They can change your workout, you know! Please put your payments in the grey box. I will get them when I get back. That means you have a few days, but they should be in before the 10th.

MONDAY 1-5-15
4/4 "Angie"*
4 Rounds for time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats 
* If you want to do "Angie" Rx for the board do 100-100-100-100. You must complete all of one movement before you move on to the next movement.

TUESDAY 1-6-15
5 Rounds for time:
5 Tire Flips
10 Toes to Bar
15 Ring Rows
20 Double Unders

AMRAP in 20 minutes
10 Burpees
15 Med Ball Cleans (20, 14)
20 Lateral Med Ball Toss* (20, 14)
* Stand with your back 4-5' from the brick wall (in the bay) and twist to one side to throw the ball at the wall behind you. Catch the ball as it bounces back to you. For the next rep twist to the other side.

1 K Row*
50 Thrusters (45, 35)
30 Pull-ups
* If you do this for time, set the Rower for a single distance, 1000 meters and write on the board with your time.

FRIDAY 1-9-15
Back Squat
mini wod:
"Death By" @ 75% of your max weight.

SATURDAY 1-10-15
Open Gym from 8 to 10
Yoga from 10 to 11

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