Congratulations to everyone who participated in the 2016 CrossFit Open. The workouts were amazing and the effort put forth by all of you was amazing as well. I hope that you all learned a little about yourself and broke through some barriers. I know that many of you PR’d is some of the movements and did things that you never thought possible. Reflect on the past 5 weeks and what we all witnessed. For me it was the increased intensity that I saw on Friday’s. If nothing else, the Open takes you to a new level mentally and for most of us it is our mind that gives up 1st. Now the challenge is for each of us to maintain a higher level of intensity through the course of the year.
Tomorrow night we will announce the winning team for the CrossFit Open, In-house Competition. Is it going to be RED, WHITE or BLUE.
Warm-up (15 Min.): Jog 3 Min. 1/2 Tabata Squat, Hollow Rocks, GPU. Dynamic Stretch
Strength (15 Min.): Front Squat/Back Squat
5+5@50% 5+5@60% 3+3×2@70%
WOD: SNEEKY TOUGH
16 Min AMRAP
5 C2B Pullup
7 Medball Clean 30/20 (use slamball)
9 Sit-up
Icing: Foam Roll Mobility
If you want to get in on the DRAGON BOAT races May 14th. Sign up on the whiteboard in the front room at the box by Thursday. The cost is $15, which goes to the Shining Stars Foundation.
Lets get a couple teams together and have some fun.