Thursday, Feb. 28, 2013

022813 WOD

A. Make up skill / strength

Take the first 25 minutes of class to make up missed lifts and / or skill work. It’s deload week for back squat, press and deadlift. Skill is max effort standing broad jump (Frank snagged the record Tuesday with 9’2″). If you missed Running Jackie, and you’re looking to submit info for the paleo challenge, you may sub that workout for today’s metcon.

B. Metcon

In 18:00:

Run one mile

Then AMRAP

6 handstand push-ups

12 db rows (6/side) (50/30)

18 reverse lunges (9/side)

Score is rounds and reps of AMRAP

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Best. Gift. Ever.

CFUM REASON NO. 55867676.999 TO JOIN THE CF GAMES OPEN

You’d make us super proud, no matter what your score or standing, because you’d be participating in something so much bigger than any one person or affiliate. As Upcountry residents, you’d connect with a global CrossFit community that’s bound by sweat and camaraderie. It’s the only place where rankings fall second to the amount of heart left on the floor when the buzzer goes off, the weights drop, the counting stops. Done right, CF is truly a chicken-skin method of training. Combine the communities of CF and Upcountry? Now that’s something worth getting excited about . . .

TO SIGN UP: 2013 Reebok CrossFit Games Open registration

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NOGA { NO YOGA } TODAY

Yoga for CrossFitters is now on an alternating weekly schedule. We will post dates on the schedule page soon. Class will resume at the normal time next Thursday. Please check the website daily for up-to-date information. Namaste!

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ONE OF OUR FAVORITE CF GAMES VIDS

Had to repost this. It’s just that good.