January 11, 2016

7 rounds for total time of:
12 Calorie Row
12 TTB
12 Burpee Box Jumps 24/20
Rest 1:1
Do not pace this. Go all out every round.

Optional extra work:
1a) 4X8 Tempo Strict Ring Dips
(3 counts down - 3 count hold at bottom -
3 counts up - 3 count hold at top) -
Add weight if you can perform 8 UB at tempo
1b) 4X1:00 ME Double-Unders

The CrossFit Open begins February 25, 2016.  The focus of the programming will now shift to helping prepare people for this event.  I LOVE the Open.  This will be my 6th year participating.  I want to encourage everyone at the gym to sign up for the Open.  If you have questions about it please ask or visit www.games.crossfit.com.  What does this mean for you?  It means that we will not be doing as much heavy lifting or squatting for the next month or so.    Don't be fooled into thinking this means the workouts will be easier.  Open style workouts require you to dig deep and push yourself.  If you have done any of the Open workouts before you know what I am talking about.   If you want to do some extra lifting and or squatting talk to Jake.  I want everyone to give 100% effort on each and every workout.  

Starting this week you will have access to a new program at the gym called ROMWOD.  You can check it out at www.romwod.com.  It is a daily mobility / stretching routine that can be done at the gym using the TV by the whiteboard.  It takes between 10-40 minutes depending on the day.  I would encourage people to do it BEFORE you workout, but if time does not allow you may do it after also.  Grab a yoga mat and a blanket and get swole and flexy.

We are also excited to announce that starting today at 6 am we will be holding a new Boot Camp class instructed by Dallin.  It will be Monday, Wednesday and Friday and will be a free class for members.