Thank you to all those who are keeping the doors open this week! To the rest of you, sign up early for classes. Each of those with a key have access to the list of people who have signed up and will come if you come! If you can’t make it please let them know in plenty of time so they don’t waste a trip in for nothing. You should have the list of numbers on the board to call or text them, not me. And please pray for Phillip and Dawn while you miss us.
I’ve tried to make the WODs simple enough to understand while still being challenging to do. Have fun with them and scale like you know you should. And, don’t take it easy when you know you shouldn’t!! The Open is right around the corner and we need to be ready for anything and everything that could come our way. For those of you that haven’t signed up for the Open yet, you still have time, but don’t put it off too long and forget. Here is the link again: https://games.crossfit.com/video/open-registration-live/open
MONDAY 1-29-18 Strength WOD: Deadlift then: For time: 21-15-9 Snatch (115,75) Box Jumps (24,20) TUESDAY 1-30-18 For time: 10 Bar Muscle-ups 25 Thrusters (75,55) 1,000 meter Row 25 Thrusters 10 Bar Muscle-ups WEDNESDAY 1-31-18 AMRAP in 20 minutes 10 C2B Pull-ups 15 Push-ups 20 Alternating Pistols *after every 3rd round Run 400 meters THURSDAY 2-1-18 Strength WOD: Bench Press then: For time: 200 Double Unders FRIDAY 2-2-18 For time: 15 Good Mornings (45,35) 20 Burpees 25 Sit-ups 50 Double Unders 25 Evil Wheels (45,35) 20 Mountain Climbers* 15 Jumping Squats * 1 right + 1 left = 1 rep SATURDAY 2-3-18 Open Gym from 8 to 10am.