Friday February 7th 2014

Have you signed up for the CrossFit open? If you are on the fence about just head on over to crossfit games.com and do it! I strongly encourage you to do it, believe me you will be kicking yourself next year at this time for not signing up and seeing how far you have come with your fitness. I would like to know who has signed up so we can make arrangements on when the open workouts will be completed. The open truly is the funnest time if year for the average CrossFitter!! 

Joe Stockinger has been helping me a bit with my Olympic lifts and will be in again Saturday at 11 for anyone that is interested in getting a few tips. Again Saturday at 11 is a great time for anyone looking to do more competitions to workout together, I have been rather lonely the last few Saturdays and I know I'm not the only one wanting to take CrossFit  to the next level. 

Prep

Quad hip flexor smash 

3x 

20 doubles

10 single arm DB snatch 

5 pull ups 

Strength 

3 position snatch x5 

Increase load each round 

Conditioning 

11.1 

10 min AMRAP 

30 doubles 

15 power snatch 55/75

Recovery 

Lie on the floor 

Low back twist