Fridays wod theme is DC vs Marvel support your favorite superhero … Prizes will be given out for best costumes.

Feb. 21 kicks off five weeks of Open workouts. Get signed up to test your fitness and don’t miss out! There are RX and Scaled options. It is 5 weeks of community, PR’s, and FUN! Register at https://games.crossfit.com/

Great quote from CrossFit HQ on changes to the CrossFit open and games. “ The open is the single largest participatory test of Fitness on the planet. It all begins at your local box. What’s special about the open is that it pushes all of us to dig deeper and too do better than we ever thought we could. It’s an empirical test against a standard applied to hundreds of thousands of people throughout the world. That’s an invaluable challenge for each of us as athletes and as human beings. For those who don’t see the inherit and unambiguous value in such an examination of self and community, no amount of convincing will suffice. If you’re not in the open, you’re simply missing out.”

Olympic lifting class @ 6:15pm

Dynamic Warm Up – Mobility Prepare for..

A: Skill
Kipping vs Butterfly Pull Ups 

https://www.youtube.com/watch?v=zcW65e_AUl4

B: WOD
20 min EMOM for everyone:  Score number of rounds you can hold on to before you miss the time cap.
Then rest one minute and get back into it.

Even: 15 Alt Dumbell Snatches 50/35
Odd: 10 Burpee Box Jump Overs 24/20

Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

 

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