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Buy IN- Warm up for Ground to overhead and Front Squats

WOD #1)  AMRAP Burpees in 4 minutes

--Rest 2 minutes--

WOD #2) AMRAP 3 minutes of GROUND TO OVERHEAD (135/95lbs)

--Rest 2 minutes--

WOD #3) Find 3 rep MAX of FRONT SQUAT from floor in 5 minutes

Cash Out- 2 Sets of :30 Flutters (2 sets from front /2 from back) *When on your back keep your lower back stuck to the floor.  If you start to arch you need to rest!

**All Wods are to be done ALL OUT.  Treat each WOD like it's the only one you will be doing all day.  HAVE FUN!!


February Athlete!

The First Athlete of the Month goes to Ashley Meyer!

I asked Ashley a few questions so everyone can get to know her better. Here is what she said!

Hey that's cool! That's so nice of them to pick me! Ah geez, now I gotta talk about myself. Here goes.

How long have you been at CF Philia and what made you want to join?
I have been at Philia since August of 2012 and knew from the beginning it was the place for me. The name is what first drew me in. I had heard of the four types of love, Philia being one of them, in a church sermon once and was excited to be part of a gym that knew what that meant and emphasized "brotherly love" among it's members. I knew they would be able to help me reach my goals in the gym and walk along side me in my faith as well. So glad I went with my gut and am still here!

How is your life different after being a member at CF Philia?
I think it's given me more confidence in trying new things, and just confidence in my abilities as well. I was so, so scared to start my first elements class and doubted I'd be able to handle it, and now I've been a part of it for 2 years! It's kind of the same way I feel about a wod. I read it on the board and I think "Oh man this is gonna suck", "I don't think I can do that weight", "I hate burpees", "Thursters? I'm leaving." etc. But I try anyway, and at the end when I feel like dying, I also feel so accomplished! Yay CrossFit!

Whats your favorite part about the gym or a favorite moment?
My favorite part about the gym is most definitely the people. Even though we are all super competitive at times I know that we are all here for each other and want to see eachother succeed. I love when we do max outs and everyone gathers around the one person that's left trying so hard to get a PR and everyone is just as excited about it as the athlete doing the lift! I also have to throw out love to the coaches. I've been lucky enough to be a participant in each coach's class and really appreciate their various styles of coaching and the special things they each bring to the table. We've got a pretty great bunch at Philia!

What do you do for a living?
I mold young minds! AKA-Preschool Teacher.

What are your interests outside of work and the gym?
This makes me sound like such a nerd but I really love to read. And have recently started to dabble in children's book writing....not so sure about that yet. I love finding new tunes and probably watch a little too much reality t.v. But mostly, I just love spending time with those that I love and care about!
Whats your favorite color? I think I appreciate all the colors of the rainbow at one point or another, just depends on my mood. :)

Thanks Ashley for sharing!



If I believe beyond a shadow of a doubt who my Savior is, what am I doing about it? Where is my sense of urgency for the others around me? I love the part where Penn says, how much do I have to hate someone to not tell them that everlasting life is available to them!