* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have.

** Holiday Party Ticket Sales Close February 5th!!! Get your tickets before it is too late HERE

*** New Products/Supplements..A Little Info HERE

WOD:

1) Front Squat: 8-8-8

Warm-up as needed. These should each be as heavy as possible, each set should be a hard effort. You should be working in the 70-80% of your 1RM Front Squat. Rest 2-3 minutes between sets.

2) Back Rack Box Step-ups @ 20″: 3 x 8/side

If you can’t step-up onto a 20″ Box Scale as needed. Bar rests on the back. Load as heavy as able. Rest 90 seconds between sets.

3) AQAP:

21 Shoulder-to-Overhead 165/113

75 Double-unders

15 Shoulder-to-Overhead 165/113

50 Double-unders

9 Shoulder-to-Overhead 165/113

25 Double-unders

Sub for DU’s is an equal amount of SU’s and 15-10-5 Air Squats. No Split Jerking, work with a weight you can Push Press/Jerk.

Extra Work:

4) Handstand Walk: 10 minutes

Work on any facet of a Handstand Walk/Hold.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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