160215 ~ A Little Family Gathering Today...and a taste of the Open

Happy Family Day!!  Can you believe it's already been a year since we moved into our new facility?? Where has all of the time gone?   Today's WOD will bring all family members to the table...Everyone Is Welcome! No waitlists today!!

**Special Schedule Reminder**

We will be running 2 classes today only:

10:00 - Fundamentals

11:00 - CrossFit

The Open is coming!! For many of you, it will be your 1st experience completing a WOD with a judge by your side.  For some of you....this will be your first time judging your fellow athlete!  Today's family WOD will be broken into 2 parts....Part A you are working on your own, your partner will be your judge!  Part B - It's a team effort!

***Reminder....this is your last week to sign up for the Open to be eligible for the Canuck Cup! Teams will be picked this Sunday February 21st****

Let's have some fun!!

WOD

"13.4....and a little More"

At 0:00

Partner A completes 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95#)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

At 10:00

Partner B completes 13.4

At 25:00, As a team, both partners will complete:

AMRAP 10 min

3 Burpee Over Partner

6 Box Jump Overs

9 Deadlifts (135/95#)

**One person working at a time.  Partner must complete the entire round before tagging out**

Cash Out:

Mobilize & Socialize!!

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