Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
“Say What”
50 minute Cap
Teams of 5 or 6 complete for time
6000 m bike
5000 m row
4000 m Sand bag run on the turf( 40 x 100 m runs)
500 Ab-mat sit-ups
4 people can work at the same time while 1 or 2 rest.

Post WOD:
Foam roll

CFS Brief:
*CrossFit Opens start in 1 day!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.

Recipe of the Week:

Beef Chili With Green Bell Pepper
INGREDIENTS:
3½ oz. ground beef
¼ green bell pepper
1 c. beef stock
½ onion
½ can diced tomatoes
2 tbsp. tomato paste
2 tbsp. butter
1 garlic clove
1 tsp. chili powder
1 tsp. dried oregano
1 tsp. ground cumin
Fresh cilantro
2 tbsp. Worcestershire sauce