CEC participants, you are all doing great. Keep up the good work!!!!
Remember………….
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Warm-up, (15min): 1/2 Tabata Jump Rope, Mt. Climbers, Sit-ups. Dynamic Stretch
Strength, (15 min.): Squat Clean
3 Reps EMOM for 8 Min.
WOD: PANIC ATTACK
3 Rounds for Time:
30 KB Swings
30 Mt. Climbers R+L=1
30 Wallball
30 Double Unders 2/1
Icing: Seated Straddle 4 Min.
If you did not read the information below yesterday, please do so today.
Lur’s Challenge.
As many of you know Lur is facing the difficult task of battling cancer yet again.. Having beat cancer eight years ago, it has once again invaded her life. Lur, being a part of the Stand Firm CrossFit family can now draw on our unified strength to help her get through these tough times.
So here is the deal, in conjunction with the 2017 CrossFit Open we are going to have a companion competition called Lur’s Challenge.
Hold on Hold on….Before you freak out at the word COMPETITION just hear me out.!!!
For 5 weeks starting Feb 23rd we will be doing the CrossFit Open workouts each Friday. Everyone is encouraged to get in on the Open and those workouts will be Lur’s Challenge Workouts as well. But, but, but…….(there is always a but), what if you don’t want to join the open? We will have a scaled Lur’s Challenge Workout that will be totally do-able. What happens if you can’t make it in on Friday? We can do the workout on Saturday at 8:00 to 9:30 am, Sunday at 2:00 pm or Monday during the 6 different class times.
So what we want everyone to do, is sign-up for the 2017 CrossFit Open and sign-up for Lur’s Challenge. OK, now you are asking yourself ………What is this going to cost me? To get in on the CrossFit Open it will cost you $20 and you need to register online by clicking HERE. To get in on Lur’s Challenge it will cost you $20 and you sign-up at the Box. Here is the good part……… If you sign-up for the 2017 CrossFit Open online, Tami and I will match your $20 entry fee and pay for your Lur’s Challenge entry. So no matter what, all this is going to cost you is $20. The money we raise as part of Lur’s Challenge will be presented to Lur to help offset expenses incurred as she travels back and forth to Denver for treatment.
How will the competition part of Lur’s Challenge work? I will place everyone on equally balanced teams after the 1st week’s results are tallied. Teams will then score points according to how their members do over the next 4 weeks. We will also award bonus points for things like team names, demonstration of team spirit, participation at the Friday afternoon and evening workouts. At the end of the Open/Lur’s Challenge we will have a celebration and award some awesome prizes to the the winning team as well as individuals who distinguish themselves during the course of the competition.
To me the big thing is that we let Lur know we are in this battle with her, we support her and will do what we can to help her win the fight. The emphisis for this event is to make a sacrifice, have some fun, share an experience and most of all to support Lur.
I know we have a lot going on in the Box right now with the CEC and now the Open and Lur’s Challenge on the horizon, so try and stay tuned in by visiting the WOD Page at standfirmcrossfit.com everyday.