Workout of the Day
3 rounds for time of:
Run 400 meters
21 KB Swings (53/35lb)
CrossFit Open Registration–Can you believe it’s that time of year again?! Registration for the Open begins January 15th, and the first workout will be released on February 28th. As far as we (your coaches) are concerned this is not optional for our members! It is usually $20 to register, and is basically an in-house 5-week competition. You are best off just to sign up right away so we don’t bother you week after week 😉 Last year, we had a seriously impressive number of you register and we know some of the workouts ended up having more difficult movements in them. Good news! This year, there will be a scaled Open division, which should be more manageable for you newer CrossFitters or those of you who lack some of the more advanced skills. Either way, we want our entire community involved knowing that you will be supported and encouraged regardless of your fitness level. We will be going back to “Friday Night Lights” this year and it’s going to be a blast, so get ready to sign up and keep working hard in the gym! For more information on some of the 2015 Games Season changes, read the link below. Let’s do this!
Read—Who Makes the Cut? by Mike Macpherson and Megan Mitchell from CrossFit Games.
Watch—World’s Worst Knife Thrower Nearly Kills Assistant. Pretty sure this is from “Lithuania’s Got Talent” and it’s quite funny/scary!
Eat—Spicy Party Mix, from Elana’s Pantry.
Muscle Snatch + Push Press -light- 5×3+3
Power Clean to Push Jerk -MTR- 3-2-1-1-1
Front Squat -RFH- 3-3-3