HAPPY BIRTHDAY REBECCA! GET UP TROY! 

NPR:WHAT IS THE POLAR VORTEX AND WHY IS IT DOING THIS TO US?

CFE DEMO: GOOD MORNING

HOW TO: GOOD MORNING

**YOGA UPDATE – EFFECTIVE IMMEDIATELY WEDNESDAY YOGA HAS BEEN CANCELLED. WE NOW HAVE YOGA THURSDAY AT 530PM (NO CHANGE) AND SUNDAY AT 9AM. WE APOLOGIZE FOR THE SHORT NOTICE AND HOPE YOU LIKE THE NEW WEEKEND TIME SLOT.**

WOD

GOOD MORNING 4 X 8

-THEN-

20 MINUTE AMRAP:

200 METER RUN FOLLOWED BY :30 REST.

**IT’S COLD OUT! PLEASE DRESS WARM TODAY!**

STRENGTH

BASIC: POWER CLEAN 5 X 3, PULL-UP 3 X MAX EFFORT , CA$H OUT: TABATA ROW

INTERMEDIATE: POWER CLEAN 3RM , PENDLAY ROW 4, 4, 4, 4