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MONDAY – 2.23.2015

22
Feb

MONDAY – 2.23.2015

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WARM UP
3 Rounds
3 Inch Worm Push Ups
6 OH Lunge (Barbell)
9 Back Squats (Barbell)
1 Down and Back Sprint

STRENGTH
Front Squat
Based off 1 RM Clean & Jerk
2 x 2 @ 70%
3 X 2 @ 80%
3 x 1 @ 85%

WOD

12 Min AMRAP
2 Shoulder to Overhead  95/135#
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Squats

4 Shoulder to OH
1 Round of Cindy

6 Shoulder to OH
1 Round of Cindy……

L2
75/115#

L3
65/95#

CFV, February the 26th CrossFit will be announcing the first WOD of the 2015 Open! Every Friday the WOD will be the open WOD for that that week. This year I encourage everyone to get involved and register. “But PH, Im not going to get to regionals or the games ever, why should I register for the open?”  It’s only about making it to the games or regionals for some, but for others its an opportunity to put all your hard work to use.

We train and push ourselves day in and day out, the Open is a chance for you to see where you stand in the CrossFit community as a whole. It’s an opportunity for you to put it all on the line and compete with the world.  The Open WODs are an awesome time and will challenge you physically and mentally. Be prepared and push yourself past your limits.

We are going to have an Open watch party at the box every Thursday @ 7:00 pm. We are going to adjust class times JUST on Thursdays for the watch party. The Thursday schedule will be as follows:
4:30, 5:30 and 6:30pm will be rolled back 30 minutes, so class times will be 4:00, 5:00 and 6:00pm ONLY on Thursdays for the Open. I am sorry for any inconveniences this may cause.

Again I encourage you all to register for the Open, and make it up to the Box @ 7:00pm and watch the Open WODs with us.

Open Registration

PH

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