Wednesday

15.2 WIG OUT was awesome!

I loved seeing the wigs…ha!!!

We counted up the votes and Marquel is the WINNER winner

chicken dinner! He was only one point away from Dan Ford! 

Marquel wins a prize pack from Bodybuilding.com 

Gymnastic Strength: 
3-5 Handstand Complexes of:
20 foot Handstand walk to a wall + 4 strict HSPU against the wall + 8 Kipping HSPU against the wall
3-Beginner
4- Intermediate 
5- Experienced 
-We will have a scaled option for those that do not have their handstand walks-

EMOMx12
Odd: 7 Push Press + 7 Thrusters
Even: 8x10m Shuttle Runs
 – every 10m counts as a rep. two hand touch over the turn around line.
record weights on the bar and times for each of the 6 sprints.

The CrossFit Open/CLOSED this weekend: Please Read
Don't forget that we are closed Saturday/Sunday for the CrossFit Gymnastic's Trainer course. 
Please plan on coming to the Open WOD Friday Night so that you can get judged. We are also planning to do the Open WOD on MONDAY instead of Friday for the regular classes. That way if you are doing the Open and cannot come on Friday you will still have another chance on Monday. Just make sure that you have a judge if you are coming to a regular class time on Monday.