Mary and Mike
CEC info: Today we re-test CEC 18.1. Please come prepared by knowing any special set-up that you used the first time if you scaled the workout. Note on your Week 7 score-sheet your pre-CEC 18.1 score so that you can do the math when you are finished with today’s workout. Score-sheets are due by the end of the day to avoid penalty. Make sure that you have filled out all the necessary information, (there is a lot to do!!!)
Stand Firm CrossFit Cup results for Week 1 are posted on the whiteboard. There are a lot of points to be had by may of you. Review how points are earned so that you take full advantage of what you can do to help your team.
The Cover Photo, (background photo), on your profile page is tricky.
To edit that photo you will find a change photo box in the top right hand corner of the background on your profile page. You may need to scroll up and down a few times carefully to see it. Once you put the picture in make sure it looks good, not all photos work well as a cover photo.
The theme at the box for this week’s “FRIDAY NIGHT LIGHTS” can be found by watching the video below.
Warm-up: Coaches Choice
Strength: OH Squat
10-8-6-5-3-2-2-2
Post WOD
WOD: CEC 18.1 RE-TEST
10 Rounds For Time:
10 Thrusters 45/35
10 Sit-ups
Icing: Couch Stretch 2 min. ES Twisted Cross 2 min. ES