3/4/15 – Open PSA!

RANT

For all members participating in the Open this year: we will continue to create heats to complete the Open WOD smoothly on Friday evenings between 530pm and 8pm.  While we do acknowledge that you all have other things going on outside of CrossFit (although we aren’t fully convinced that some of you even have real jobs), please recognize that we have a limited amount of judges who are donating their time to us, so you might not be done by 630pm.  If there is some reason that you need to be in a specific heat shoot Isaac an email and we will do our best to work with you – but cannot guarantee that we’ll be able to accommodate the request.  The environment on Friday evenings during the Open is fun – so if you don’t have anything pressing, please hang around and cheer on your fellow athletes who are still completing the workout!

If you are unable to come on Friday night to complete the workout then reach out to Isaac (or anyone you know is a judge) and again we will try to work with you, but we do have limited availability outside of Friday night.  Sunday Open Gym from 10am – 11am is usually a good option but double check with us before you make that plan!

CrossFit Performance

STRENGTH

A. Power Snatch – work up to a heavy single

or

B. Hang Power Snatch, 7×3 (technique work)

METCON

Row 500m

10 Power Snatch (heavy but UB)

Row 250m

15 Thrusters

-Rest 7 minutes – x3

CrossFit Fundamentals

STRENGTH

A. Ring Row@21×3 – collect 30 reps

B. HR Pushups – collect 50 reps

METCON

For Time

21,15,9

Jumping Pullups

DB Front Squat (35/25)

Abmat Situp

DB Push Press