Monday, March 3, 2014

Welcome March Basics grads Aiko (from left), Zack, Lisja, Bre and Nigel. Just a heads up: This group is already killing it — it’s one of the more advanced crews we’ve seen. Great job, everyone! Stoked to have you at CrossFit Upcountry!

030314 WOD

A. 150 double-unders or 300 singles

EMOM 3 T2B or v-ups

Time cap of 5:00

B. Back squat

60% x 5

70% x 5

80% x 5+

C. Interval Cindy

AMRAP 4:00

5 pull-ups

10 push-ups

15 air squats

Three rounds, resting 1:00 between each. Start rounds where you leave off. Score is rounds and reps.

>> On-Ramp

AMRAP 3:00

5 ring rows

10 modified push-ups

15 air squats

Three rounds, resting 1:00 between each.

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CF GAMES OPEN TESTING / RETESTING

Open workouts will be programmed for group classes Friday. For participants and nonparticipants, please be aware that Fridays will run on a relaxed schedule due to scoring / judging. We want everyone to attend and be a part of the CrossFit community as a whole.

For participating athletes, please be aware of the following schedule:

TESTING: All regularly scheduled Friday group classes (if you want to test early, you can request a judge at open gym Thursdays).

RETESTING: 8 – 9 a.m. Saturday at open gym; 10 a.m. Mondays. If you need to retest outside of these hours, you must get approval from a coach beforehand.

SUBMITTING SCORES: Please submit your scores online for validation by Coach Frank no later than noon Mondays.

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THIRTY-TWO BIRTHDAY BLUES

Thank you to everyone who sent kind birthday texts and messages over the weekend. It was a rough birthday for multiple reasons, and despite my best efforts to dodge a celebration, Frank and Mary planned a very last-minute party Saturday night. I tried to cancel it Saturday morning, and it resulted in lots of confusion over who knew about it and who didn’t. Where was Tiare (who I’ve known since hs)? Where was the majority of my gym friends? Just so you know, you were NOT left out if you didn’t hear about it in time to make plans. Everyone was welcome to come, but the invite may not have reached you in time. We apologize for our poor planning — I blame it on 32 blues. We value each of you, and we’re thankful that we’re not just a gym but an Upcountry community. Libby’s birthday party is up next; we hear it’s going to be a rager!