March 2, 2013

What a great start to the 2014 CrossFit Open! The house was bumping this morning with great performances, dynamic energy and support, and of course, some great P.R.’s! In the following weeks I will make some adjustments so we stay closer to being “on time” and be a bit more organized. Thank you to everyone for your patience and for your assistance judging and supporting the efforts of the day! Sunday’s with Shep will take place as usual from 10-11am, then after during open gym there will be time available for athletes to do 14.1 if they still need to do so! The only other time to complete 14.1 after tomorrow will be Monday during the morning open gym! If you have already completed the WOD and are satisfied with your score make sure you get on your athlete profile and submit your score to me for validation! All scores need to be submitted to me by Monday evening at 6pm!

Sunday’s With Shep
10 Min Warm Up

Skill Session: (20 Mins)
Muscle Ups

WOD:
14 Min EMOM
Even Mins:
3 Back Squats @65% 1 RM
(From the floor)

Odd Mins:
3 Muscle Ups