Monday March 2nd 2015

15.1 is in the books and I am so proud of everyone that participated! I was truly amazed at everyone's efforts- the next four weeks is going to be a lot of fun.  Do NOT forget to enter your results on the CrossFit games website, all scores must be entered and validated by 5pm tomorrow (Monday) night.  Do me a favour and enter your scores as soon as you complete your WOD so I don't have to hunt you down! This Friday gave you all a good idea of what to expect for the next four weeks of open WOD's- you will be responsible for your own warm up- although I typically post what I would do for a warm up on the WOD board for the day.  You also need to double check your station before starting your workout- is everything set up the way you would like it? Where are you doing your bar work? All these little things make a BIG difference in how well you preform.  Every second counts in these workouts so be smart about how you fuel your selves before hand- how your set up for the actual WOD and how you cool down- not just by grabbing a beer either.  And when the workout is over please return your station to how you found it.  We are all here volunteering our time to make the open the best experience possible, please clean up after your self, until you are a sponsored athlete- then you can pay me or any of the other judges $100 per hour and we will gladly clean up your shit.  

The music contest continues! Write your playlist and artist name down on a piece of paper, fold it and write your name on the back. You can then place that in the protein powder bucket at the gym for a chance to win a free months membership.  Feel free to pump your playlist at any time during regular WOD times or during the open workouts on Friday's. 

March Fees are due. 

Prep
5 min aerobic warm up 
5 min AMRAP 
5 Banana Rolls 
10 Goblet squats 
15 Unbroken double unders 


Strength 
10 min Build up to Front squat weight for the WOD 

Conditioning 
30 min E2M
3 Front Squat 135/185 
1-6 C2B
9 KBS 50/70 

Recovery 
400m walk 
50 W pulls 
Couch Stretch 2 min per side