HEAT TIMES ARE:
45 minute intermission
Many people have already signed up for these times. The remaining heat times will fill up quickly. Due to CrossFit Kids at 11 a.m. there will be an intermission from 11-12. If you can come at 12 p.m. and later, let me know so I can accommodate those who can’t get in for the morning heats. For those of you who can’t make it work tomorrow, I will run additional heats during open gym on Sunday and you can also do the WOD Monday (*7 and 8 p.m.-ers will not have this option as scores must be submitted by 8 p.m. – so be mindful of that.) Again, I do not anticipate this being a problem for the remaining wods so we should be able to get everyone into a heat next Saturday morning and for the remainder of the open. There will also be a food vendor from Prime and cash meals will be available. See you tomorrow!
The Open is here!!! The first workout is 20 minutes long and requires the use of a lot of space in the gym. Because of the logistics of the workout, we will run small heats of no more than 7 people per heat. The gym will open at 7 a.m. for you to come warm up, and the first heat will begin at 8 a.m. We will run heats every 25 minutes. There is a sign up sheet with heat times on the whiteboard in the gym. PLEASE COME IN AND SIGN UP FOR A HEAT WHEN YOU ARRIVE. This will prevent people from having to stand around for a long period of time and will narrow down the window of time you will have to spend at the gym to get the WOD done. Of course, please stay and cheer on your friends and fellow athletes if you have time to do so!! This will likely be one of the longer, more complicated WODs to complete, and I don’t expect to have the same logistical issues over the next few weeks. Let’s have some fun!
4 minute row @ 60-70%
2 rounds at a warm up pace
5 Bar facing burpees
6 Over head walking lunges (115/75)
5 Chest to bar pull ups