Robert Hernandez had the most referrals over the last couple months so he get’s his March dues for Free! Refer your friends and maybe you’ll be next!

From Laura:
“I have been very fortunate to be able to work with our members at CrossFit Wylie. As most of you know, I am a physical therapist and in the midst of opening my own practice. This will allow me to be more available for all class times, as well as, offer a service to enhance your mobility needs and prevent future tweaks and injuries. We try our best to teach and incorporate mobility into each workout, but as all of you know, schedules prevent the majority of us from staying an extra 15-20 minutes after the workout to work on mobility.

I will be offering a self-pay sports performance service to specifically address mobility issues. A large percentage of injuries occur due to poor position or lack of flexibility. If you have had pain for months but are able to work through it, it’s very likely that you have a deficit somewhere that can be corrected to prevent further issues. I will help guide you in the right direction to find your weak areas so that it will be easier and faster to address needed mobility work before and after workouts.

With that said, if you are ever concerned, please come see me before you head to your doctor. If the issue can be treated by PT we will discuss a plan going forward, and if it needs to be treated by a specialist I will provide a referral.

Please continue to ask questions. I am here to help and look forward to being more available to our community!”

WOD

“February Benchmark”
Compare to 130204

FITNESS
3 Rounds for Time:
15 Burpees
15 Deadlifts 115/75#
15 HR Push Ups
15 Knees-to-Chest

PERFORMANCE
3 Rounds for Time:
15 Burpees
15 Deadlifts 165/105#
10 Bar Dips
10 Knees-to-Elbows

COMPETITION
3 Rounds for Time:
15 Burpees
15 Deadlifts 225/145#
10 Ring Dips
10 Knees-to-Elbows

Extra
1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO