Monday 150302

SUBMIT SCORES – Reminder to all of you who are registered for the CF Open, YOU need to go to submit your Week 1 score. You must submit no later than Monday at 6p, BUT we need you to submit it earlier than 6p to give us time to validate your scores. You enter, we validate.

CF OPEN 15.2 – Any athletes can do the OPEN at anytime outside of class times , HOWEVER If they chose to do this, they MUST have a certified judge, score their workout.  If anyone other than a judge scores the workout it will not be validated.  We would like to have the majority of our Open Athletes come on Friday evening and do the WOD throw-down style. We will run consistent heats, back to back with a designated warm up area and spectator area. Look for the heat sign ups on the whiteboard.  Remember, community is what CrossFit is about!!!

Structura Voucher’s are inIf you signed up for the Open you get a 30 minute Massage! You can upgrade to a full hour massage for $25. 

Dynamic Warm-Up-Mobility
Prepare for..

21-18-15-12-9-6-3 reps for time of:
Dead-lifts 255/205, 225/175, 195/145
Run 400 m

Competitors or athletes wanting to improve your Fitness level:



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