Wednesday February 26 "Max Effort Deadlift"

On Friday, our gym will participate in the CrossFit Open.  Everyone will do the Open workout, and the Friday workouts for the next 5 weeks will be the Open WOD's.  If you are planning on working out in the evening, it will be more of an "Open Gym" from 5 - 6:30, in order to allow everyone to get the workout done.

If you are one of those athletes that believes they will attempt the Open Workout a 2nd time, there will be a group doing them on Sunday mornings at 9 AM.  In order for your score to be submitted and validated you will need one of the trainers present at the time of the workout.  

There is still time to register if you have not.  Register at http://games.crossfit.com/.

Warm Up

Group Dynamic

Skill

Deadlift (5@50,3@60,3@70,1@80,1@90, 1@Max)

Metcon

Pick Your Workout (both will have a 10 min cap, so choose weight accordingly)

2010 NW Regional Event 1

3 rnds:

10 OHS (135/95)

50 Double Unders

OR

"AMANDA"

9-7-5

Squat Snatch (135/95)

Muscle-ups