Friday, February 1st, 2013

Hey Folks!

Great work on todays WOD for those who managed to make it in. You guys motored through the 30 burpees like they were nothing – Very cool to see.

Got the keys to the new place today! Many renos need to occur before we move over, but it’s going to be awesome. Can’t wait to get over there and settle into the CrossFit Games Open.

That being said – There are lots of Folks that need to sign up for the Open still! Talk to Katie, Eric or Myself about it and lets get you signed up to compete! 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats (with the PVC), 6 deep slow lunges, 5 hops + 5 tuck jumps

15 Minutes to work up to todays 1 rep max Snatch

Every Minute on the Minute – Snatch Pull 5×2 @80% of todays max Snatch

10 Minute Uber-Cindy:
5 Chest-to-bar pull ups
10 clapping push ups
15 jumping squats

Stretch – Quads, Calves & Pecs

See you in the gym!
Adam, Eric & Katie

p.s. Have lots of fun this weekend Lisa, Caz, Lucas & Alicia at the CrossFit Certification! Happy Franning! 🙂