Well 18.1 is only a few days away. Anyone have any guesses on what might be coming our way? Next on the agenda, Friday nights during the open season we will only be holding our regular morning classes and the 4:00 pm class, from 5:00 on will be the open workouts for the athletes who have signed up and need to be judged. We start a little after 5 and will go until everyone is finished. Please take note that only 3-4 athletes can go at a time so if you need to go early, come early. We will have heats set up on the board so the sooner you get there the more options you will have to put your name on an earlier heat. If you CAN NOT make it to Friday nights you MUST PM me to set up a make up day/time. All scores have to be entered Monday by 5:00. I hope to see all the athletes there, it's such a good time to be with you CrossFit family and friends, cheer them on and push yourself to limits you didn't think you had. Let me or any of the coaches know if you have any questions.

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a heavy set of 5 Bench Press then complete 5x3@ 85% of todays heaviest

3) 10 Minute AMRAP of
10 Deficit Push-ups
(hands on 45lb plates)
10 KB Swings (American) 70/53
10 V-ups

4) 3 rounds of
60 Sec Plank
45 Second Hollow Hold

Competition Programming:

1) For time and total reps complete
60 Sec max effort box jumps 30/24
800m Run
60 Sec max effort box jumps
400m Run
60 Sec Max effort box jumps
200m Run

2) Mobility/Stretching

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