Monday, February 13, 2017

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The Open is right around the corner!  If you want to see how you’ve improved this past year, make sure to sign up for this five week online competition.  You can sign up here: https://games.crossfit.com

If you don’t sign up online, don’t worry!   You can still compete in our gym-wide Open Team Competition.  The three teams in the competition will be posted shortly.  If you do not see your name on one of the three teams, please let any of the owners, managers, or trainers know and we will get you one a team ASAP!

CrossFit Classes:

The Lift:  Back Squats 5×5
After warming up perform 5 back squats every 4 minutes at the same weight. Use last Monday as a guide. Try to add 2-10lbs depending upon how you did last week.
then:

The WOD:

8 min AMRAP of:

15 pull-ups
18 push-ups

Monday’s Conditioning Class:

1) 4 rounds:
Mini Leg Blasters

then:
4 rounds:
15 Toes to Bar
20 Cal Bike
25 Push Ups

then:
4 rounds:
Mini Leg Blasters