Friday, January 31, 2014

Remember to sign up for:
1) My Bloody Valentine on the 8th (we still have a couple of categories without competitors)
2) The CrossFit Open beginning the 27th (you don't want to miss this). As an individual, it is about doing your best knowing that your weaknesses will be exposed for all to see and your strengths will be showcased.  It's also about coming together as a community and affiliate to show the rest of the CrossFit community what a great box we have.WE ARE A TEAM. Make sure you sign up.

We still need judges and volunteers for My Bloody Valentine!!

Corrie doing S2OH during 13.2!!

1:00-2:00 Jump Rope
2 Rounds of:
10-15 Shoulder Dislocates
10-15 Wall Squats
10-15 Hanging Knee Raises
10-15 DB Press
14:00 AMRAP of:
3 Power Snatch 95/63#
3 Pull-ups + 3 Dips (parallettes
12 Wallballs 20/14#

Rx+ = “Ogar”
14:00 AMRAP of:
3 Snatches 135/93#
1 MU
12 Wallballs 20/14#

5 Sets of Unbroken DU’s
Pick a number 5,6,7,8, 10, 15, 25 etc., whatever you pick try and do 5 sets in a row unbroken. Rest as needed between sets.

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