150107 ~ Open Registration Coming on Jan 15th!!! Get Ready to Sign Up!!

Today marks the first of our Open WOD Redo's.....every week leading up until the Open, we will be retesting some of the Open WODS from previous years.  For those who are new to CrossFit, you will be hearing a tonne about this "Open" thing over the next couple of weeks....please feel free to ask your coaches plenty of questions in order to curb your curiosity.

For those who are Open Veterans, this year's format will feature 2 Divisions (Rx & Scaled).  We hope to have everyone push their limits and sign up!!! 

Registration begins on January 15th!!!!  Preparations have already begun!!!

Strength:

EMOM x 4 min

1 Shoulder Press + 7 Push Press

@ 80 - 85% Shoulder Press

then...

EMOM x 4 min

3 Good Morning + BN Push Press

@ 60 - 70% 1 RM C&J

Conditioning: Open WOD 13.3

**Compare to 130323**

12 min AMRAP

150 Wallballs (20/14#)

90 DU's

30 MU's (Or Banded MU Progression)

Rest 5 min then...

Cash Out:

Baaaaaaaa!

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