Sunday, March 31, 2013

CrossFit Total


1 APRIL 2013

WOD
*CrossFit Total
Combined Total Weight of the following 3 exercises:
 
Shoulder Press or Press
Backsquat
Deadlift
 
*Partner up for each exercise with someone on equal ability and gender.  Athlete will have three attempts to determine their 1 rep max for each of the three exercises.  Warmup does not count.  Full depth and range of motion required for the rep to count.  No more than 2-3 minutes per attempt. 
 
Rest 5-10 minutes
10 minute AMRAP
5 Deadlifts (225/135) (185/105) (135/95) 
Box Jumps (24/20) (20/18) (18/12) (sub-step ups to scale)
 
Skill Work
WOD Exercises

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press  (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)

Welcome to the "Gun Show"

1 April 2013

Strength WOD

1-1-1-1-1

MAX Rep Bicep Curl - (Sub barbells if we run out of Dumbbells.  Be sure to use the mirrors in the globo gym or bathrooms to watch yourself grunt and turn red in the process.   Make sure you grunt really loud after every rep!

After each set deliberately flex and watch yourself in the mirror to visibly see how much more defined you are becoming.

Find your 1 rep max for the Bicep Curl!  Let's get some guns!!!

Rest 5-10 minutes

10 AMRAP

2 Tricep extensions
4 Bicep Curls
6 butterflies

No warm-up required.  Just look at yourself in the mirror and flex before picking up your weight!



Thursday, March 28, 2013

Open Games WOD 13.4

Friday, 29 March 2013 & Saturday, 30 March 2013


WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Equipment
To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.
Video Submission Standards
Click here to see an example of a valid video submission.
Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, and the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top.

Wednesday, March 27, 2013

Team WOD - Row / Snatch

Thursday, 28 March 2013

A 3 person team will complete the following exercises for both time and repetitions:

6,000 meter row for time &
KB Snatches (Power) (35# / 25#) (Scale to 30# DB / 20# DB) for Repetitions

One athlete will row and another will begin the one arm kettle bell snatches alternating between each arm for each repetition.  The resting athlete will count the number of correctly performed repetitions while the team continue to accumulate meters rowed until the "team" reaches 6,000 meters.  Athletes can switch as needed between the two exercises but one athlete must rest and count snatch repetitions throughout the WOD.  At the end of the WOD the coach will flip a coin to determine which exercise is counted for the team.  Row Time or Snatch Repetitions?

Skill: Kettlebell Snatches

Warm-up
400 m run / 500 m row
10 push-ups
10 GHD sit-ups
10 Frankenstein walks
10 Air Squats
10 OHS
10 Pass-Throughs



Tuesday, March 26, 2013

2011 CrossFit Games Rope Climb/Clean & Jerk Workout (Scaled)


Cleans (Squat or Power)
3-3-3-3-3  Rest 2 minutes between exercises
Half class will become cleans while other half of class begins the WOD.
METCON:
WOD: First Weight is Rx, second weight intermediate, and third weight is beginner
1 Rope Climbs (15ft) (Sub 3  for 1 rope climbs from the ground)
5 Clean and jerk 135/95 - 95/65 - 75/45
2 Rope Climbs (15ft)
4 Clean and jerk 155/115 - 115/75 - 95/65
3 Rope Climbs (15 ft)
3 Clean and jerk 185/135 - 135/95 - 115/75
Athlete must load their bar for each lift.
Skill - Cleans / Rope Climbing


Monday, March 25, 2013

Games WOD 12.5 - "Fran Ladder"

Tuesday, 26 March 2013

WORKOUT 12 . 5  (GAMES STANDARD)
MEN 
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. 
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Ladies
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



SKILL WORK: Chest to Bar Pull-ups / Thrusters
WARM-UP
400 m run / 500 m row
10 Air Squats
10 Overhead Squats
10 PVC Pipe Thrusters
10 Pull-ups
10 GHDs or Ab-mat sit-ups
10 Walking Lunges
Mobility stretch with bands



Sunday, March 24, 2013

Push Press 3-3-3-3-3

Monday, 25 March 2013

Based on class size, half class will begin on Strength WOD while the other half begins the AMRAP, then the classes will switch between WODs.  Chain hung rings are designated for MU practice.  Please do not adjust the height of the three MU designated rings.  If you choose to use these for ring dips please grab a box to elevate your body to the height of the rings.

Strength WOD
Push Press
Begin at 50% of your 1 rep max and add weight between each set to determine your 3 rep max for the push press.  Rest 2 minutes between sets

Rest 5-10 minutes

METCON

15 min AMRAP

16 Ab-Mat Sit-ups
12 Toes to Bar
8 Ring Dips

Warm-up
400 m run / 500 m row
10 Air Squats
10 Overhead squats
10 PVC pipe push press
10 Frankenstein walks
5 Baby Elephants
Samson Stretch
Roll out using PVC or foam roller
Mobility stretch with bands

Skill - Ring Dips, Toes to Bar, Press

Thursday, March 21, 2013

Games WOD 13.3

Friday and Saturday, 22-23 March 2013

http://games.crossfit.com/workouts/the-open/2013#tabs-3


WORKOUT 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.
Equipment
To complete this workout you will need:
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• A jump rope
• A set of gymnastic rings hung so you can successfully perform a muscle-up
*The official weight is in pounds. For your convenience, the minimum acceptable medicine ball weights in kilograms are 9 kg for Men and Masters Men, 6.5 kg for Women and 4.5 kg for Masters Women.
Video Submission Standards
Click here to see an example of a valid video submission.
Prior to starting the workout, film the measuring of the height of the wall ball target, as well as the weight of the ball. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up.

Wednesday, March 20, 2013

"Chipper Fun"

Thursday, 21 March 2013

10 pull ups
20 Kettle-bell Swings (55/35)
30 Wall-Balls (20/14) @ 10 ft target / 9ft target

40 Double Unders
50 Air Squats
40 Double Unders
30 Wall-Balls (20/14) @ 10 ft target / 9ft target
20 Kettle-bell Swings (55/35)
10 pull ups

For those doing 13.3 on Friday REST!  For anyone doing it Saturday or Sunday you can use this WOD as a practice for 13.3.

Skill Work: Wall Balls, DUs, and MUs

Warm-up
400m run / 500 m row
10 Air Squats
10 GHDs
10 Pass Throughs w/ PVC pipe
10 OHS
10 Wall balls
10 Double Unders


Tuesday, March 19, 2013

"Nancy"

Wednesday, 20 MARCH 2013

5 Rounds for Time:
400 meter run
15 Overhead Squats (95/65)

Skill Work: The GHD Sit-up and the Overhead Squat.  See attached videos for basic instruction.


If class size necessitates the establishment of HEATs then have 1/2 class work on the GHD sit-up while the other class begins the WOD, then switch classes.

Warm-up

400 meter run / 500 m row
10 Air Squats
10 Pass Throughs
10 Overhead Squats
10 Push-ups
5 Baby Elephants
Mobility Band Arm Stretch (L&R)
Mobility Band Leg Stretch (L&R)


http://www.youtube.com/watch?v=krPzZThzqbE



http://www.youtube.com/watch?v=Ufaa41nkIP8


Monday, March 18, 2013

Strict Weighted Pull-ups 5-5-5-5-5

Tuesday, 19 March 2013

Strict Weighted Pull-ups

5-5-5-5-5

Strength work.  Execute 5 repetitions of strict pull-ups increasing weight through each set.  Rest 2 minutes between each set.

For athletes unable to achieve a strict pull-up use bands and try to progress to a thinner band with each set of 5 repetitions.  Goal is to achieve 5 with the thinnest band possible.

No Kipping!

Rest 5-10 mins

Death by Strict Pull-ups (non-weighted).  Every minute on the minute execute one pull-up, then two, then three and so on until you cannot complete the required number of pull-ups for the minute.   Continue until failure.

Skill Work - Kipping and Butterfly Pull-ups.


http://www.youtube.com/watch?v=qZ6NX4yQLCo

http://community.crossfit.com/video/weighted-pull-variations

Sunday, March 17, 2013

Anyway, Anyhow???!!!

Monday, 18 March 2013

Complete the following in any order for time:

800 Meter Run
200 Meter Walking Lunges
200 Ab-Mat Sit-ups
2000 Meter Row

Divide class into groups of for each station and rotate through each exercise.  Athletes may rotate to an open exercise as resources permit.

Skill: Time permitting; The strict pull-up (preparation for WOD later this week, hint, hint).  Athletes will find a band that will allow them to perform several repetitions of strict pull-ups for a WOD later this week.  If no band is required execute strict pull-ups.

Warm-up
400 m Run / 500 m row
10 Air Squats 
10 Pass Throughs
10 Pull-up
10 Ab-Mat or GHD Sit-ups
10 Walking Lunges
Mobility Band Stretch from Pull-up System
Spiderman stretch to prayer squat

Wednesday, March 13, 2013

Tire Flips and KBS

Announcements - No 0530 or 1730 classes on Thursday and Friday. Classes will be 0930 and 1200 for Thursday and Friday. No Formal class on Saturday, only those individual competing in the OPEN will WOD. Sign up in the box so we know how many trainers we need.

We will also be looking for volunteers to assist trainers in judging this weekend. So come prepared to WOD and grade a fellow CENTURION!!

CrossFit OPEN judging will also be available at 0530 for those who have scheduled, and 0930-1300 on Friday

Yoga on Saturday - 0830-0930

If you need a separate time coordinate with a trainer to get graded. Good luck on 13.2 everyone.

WOD for tomorrow

Skill Work: Tire Flipping

WOD: 4 Rounds for Time

10 KBS - (Russian) (2 pood & 1.5 pood Rx)
10 Tire Flips
400m run

If you are competing in the open work on shoulder mobility/hip mobility and strategy working between the Push Press to Deadlift to Box Jumps.

Good Luck everyone!!


Tuesday, March 12, 2013

13 MAR 13 - Double Unders

Skill Work: Double Unders

Work on Double Unders for 10 mins

Then for Time complete as many Double Unders in 1 mins no sub for Double Unders, must attempt Double Unders

Rest then

WOD:

For Time:

3RFT
Row 300m
100 Double Unders (sub for Double Unders is 3/1)
Rest 3mins

Pair up with some one to share rowers

Monday, March 11, 2013

Time to kill some bears

Strength:
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Sets 3, 4 – 3 reps @ 80%
Rest as needed

Skill Work:
Rope climbs 5 mins of practice work technique, don't just use your shoulders. This is a core and legs movement as well.


4 rounds for time:
4 Bear complexes (95/65)
8 Pull-ups
12 Abmats

Sunday, March 10, 2013

Shoulder work



Monday 10 March

Strength: Press 1-1-1-1-1/Push Press 1-1-1-1-1 (30 secs between sets of press series)

Skill: HSPU

WOD:
15 Push press (115/75)
10 Walking lunges with plate (45/25)
5 HSPU
10 Box Jumps (30/24)
5 HSPU
10 Walking lunges
15 Push press

Saturday, March 9, 2013

CrossFit Games WOD 13.1

Friday, March 8 2013

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes
This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.
For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.
Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.


Burpee


The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.


Snatch


Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
To complete this workout you will need:

- A target set 6” above your max reach
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group

Video Submission Standards
Click here to see an example of a valid video submission.
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach, as well as the plates and barbell to be used so the loads can be clearly seen. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the hips and chest are touching the ground at the bottom position, the hands can be seen touching the target, and that the barbell is locked out overhead on each rep.

Wednesday, March 6, 2013

7 March 2013

Warm up:

400m run/500m row
10x pass throughs
10x OHS
10x burpee board jumps

10x med ball cleans
10x baby elephant walks
hip mobility with band on the wall


WOD: 10 minute AMRAP
10x wall balls  20/14
10x toes to bar



Tuesday, March 5, 2013

6 March 2013

Warm up:
400m Run/ 500m Row
10x Pass throughs
10x Air squats
10x Pull up's
Shoulder and hip mobilty
**Group Warm UP
The Burgener Warm Up

Skill: Snatch
*The point of this is to intoduce this movement to our beginners, and to perfect a more advanced athletes form before the open.



Skill #2: Box Jumps
* Find a new height that you can jump, over come your fears. 



WOD: 4RFT 
5 Dead lifts 315/220
400m Run


 




Monday, March 4, 2013

General Announcement Concerning Classes




Centurions, if you attended any of today's classes you recognized there we are operating at max or in some cases over max capacity for our box size and amount of equipment available.  The Coaches and I recognize this and in an effort to better support our athletes I will be suspending any more future Foundations classes until further notice.  This is temporary but the purpose is allow coaches to continue to focus on developing our current crop of veteran and new athletes on proper form and technique without sacrificing time required to train.  Please pass the word to friends asking about future Foundations classes.  Also, I'd like to call upon our veteran athletes to assist our new clients when necessary to allow Coaches to run the class.  So far everyone has been very welcoming and the Coaches appreciate the hospitality y'all are showing our  new CrossFit athletes.  As I stated before, we can't do it without all the volunteer support from both Coaches and Athletes alike so thanks for being patient and helping us to work to make the box a place everyone feels comfortable. Finally with the CrossFit Games Open beginning Wednesday night we are considering temporarily suspending Saturday 1000 WODs to facilitate Games Grading for our registered athletes.  We will make a final call on this after our registered  athletes have signed up for times when we conduct the Games Grading.  Will most likely occur from 0800-1000 on Saturdays.  Thanks in advance for all your patience.  It may be crowded for a while but it will give us all the opportunity to be a closer CrossFit Family.  Sincerely, the Coaches.