ANNA
WARM-UP:
1 K Row
Dynamic Stretch
SKILLS and STRENGTH:
Athletes have 30 min. to work on skills of their choice or a lift of their choice.
If you want to improve your Muscle-ups or you are working to get them please watch this video. It is a game changer. Thanks to Tim for bringing it to our attention.
WOD: SPEAL VS. DUTCH
For Time:
10 Thrusters 135/95
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders
ICING:
We are less than three weeks for the 1st 2023 CrossFit OPEN workout. It is time to get everyone signed up so that we can get our “In-House” teams established. Remember that we want everyone to take part in this fun time and very fun event of the year. There are three workouts over the course of three weeks. You will be part of the largest athletic competition in the world. The cost is a mere $20 and well worth it. As part of a team here in our own gym you will be competeing for the most coveted athletic trophy in Grand County, “The Stand Firm CrossFit Cup”.
So Click HERE to accès the CrossFit OPEN registration page. Get registered and look forward too the best time of the CrossFit year.