1-6-13

Holy Cats!!! We’ll, believe it or not Natalie and I are alive. Really looking forward to being around other humans, music, and some barbells. It is going to be cold this week so plan ahead and dress appropriately.

As some of you already know the CrossFit Open starts Feb 27. I would like for everyone to consider competing this year. It will be a fun experience and it will definitely bring us all closer together. I would like to also add that it may bring about some frustrations as well but thats part of the sport and it will only make you better.

Fitness:

A. DB BP 8-10 x 4 @ 31×1 rest 2 min

B1. Pendlay Row 5-7 x 3 @ 21×1 rest 30 sec

B2. Pullup/P-Pullup 4-5 x 3 @ 31×2 rest 30-45 sec
+
150m row
12 KBS
7 Burpee
rest 2 min x 5

Competition:

A.Back Squat 6-8 x 4 @ 31×1 rest 2-3 min
B.Shoulder Press 2-2-2-2-2 rest 2 min
+
12 min AMRAP @ 90%
7 Push Press #135/85
7 C2B Pullups
40 DU