02/12/2018

Battle of the Classes final week results: Those dedicated Early Birds won again with a 52%, although Parent Trap was right on their heels at 50%, with the Old Farts at 43% and MisFits at 35%. After our 4-week competition here are the final averaged percentages: Early Birds in first at 61%, Parent Trap takes the silver with 50%, the Old Farts come in 3rd with 45% and our poor MisFits bring up the rear at 39%. It's been a fun competition between classes, thanks for playing! Since the Early Birds won, they won't have to bring anything to our CrossFit Open kick-off party on February 23rd. The rest of the classes will provide food and beverages! If you haven't signed up for the open yet, get on it!

Congratulations MATT!!!!!

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As most of you know, Matt went down to the "Survival of the Fittest" throw-down on Saturday. Needless to say he threw down!!! Matt took 1st place in the men's 35 plus category.  Be sure to congratulate him when you see him this week! 

 

Skill: Dumbell Snatch

WOD: 

"18.Zero"

21-15-9

Dumbbell Snatch (50lbs/35lbs)

 Burpees, jumping over the dumbbell

*Both feet must move at the same time for all burpees and DB can only switch hands below the height of the chin on the snatches. **7 minute cap on this workout.

WOD 2:

Keep the clock running from part 1, when the clock hits 12 minutes do:

3 Rounds for time:

10 Deadlift (315lbs/205lbs)

10 Burpee Box Jump (24/20")

*7 minute cap on this workout.

INTENDED STIMULUS This is a short burner with light loads. Focus on speed of movement and avoid pacing this one.