160116 ~ Mark Your Calendars!!

The Open will be here before you know it! Mark your calendars for the following dates:

2016 CrossFit Open - The best 5 Weeks of the Year!!

16.1: Feb. 25 - 29th

16.1 Friday Night Lights: Feb. 26th, 5-8pm

16.2: March 3 - 7

16.2 Friday Night Lights: March 4th, 5-8pm
16.3: March 10 - 14

16.3 Friday Night Lights: March 11th, 5-8 pm

16.4 March 17 - 21

16.4 Friday Night Lights: March 18th, 5-8 pm

16.5 March 24 - 28

16.5 Friday Night Lights: March 25th, 10am  - 12pm (**Good Friday**)

16.6 - "The Extra WOD" - 1st Ever Canuck Cup Awards, and Endo of the Open Social

** Weekend of April 1st - Time & Location TBA

Stay tuned for tomorrow's post where we will announce the details of this year's Canuck Cup!

Strength:

Pause Backsquats
Every 90s x 6 min
2 @ 85%
+ 1 UB set of ME Ring Dips

Conditioning:

4 Rounds
AMRAP 2 Minutes
3 Power Snatch (135/95)
5 Clean and Jerk (135/95)
7 Front Squat (135/95)
Rest two minutes

Cash Out:

7 Min Climb
1 Burpee over Row
1 Calorie on Rower
2 Burpee over rower
2 Calorie on Rower
And so on for 7 minutes



 

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