January 25th, 2015

A. Back Squat
7 x 3 @ 70-75%

B. Four Rounds:
1 min max Abmat Sit Ups
30 sec Rest
1 min max Burpee
30 sec Rest
1 min max Thruster (95/65)
30 sec Rest

Box News
The Open!
Have you registered for the Open yet?? Head over to games.crossfit.com to get registered. Why register? Well there are lots of reasons, but let’s talk about a few:
-You’re going to be doing the workouts anyway! We will program these each Friday after they’ve been released, so you may as well submit a score online! 🙂
-It’s the same concept as signing up for a 5K – we sign up for 5K’s to test ourselves, use it as a measuring stick for our running endurance and speed, and to have some fun with our friends.. right?? Same thing for the Open, it’s a great way to identify our strengths and weaknesses, and try to improve on our performance from the previous year!
-Its fun! I know people think we’re crazy when we say CrossFit is fun, but it is (after the workout, right? 😉 ) So get signed up, try hard, and let’s have some fun in the Open!