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Monday WOD – 120312


Doesn’t that video get you all fired up for the 2013 CF Games!?

9am is canceled today (Monday)! Sorry for the inconvenience.

The dates for the 2013 CrossFit Games Open have been announced!! The Open will run for 5 weeks: March 6th through April 7th. Our goal is to have 100% of our athletes compete in the Open. The Open is your chance to test your fitness and see how you stack up against the rest of the world! Even more importantly, it gives you some good benchmarks that we can re-test in the future to see how much your work capacity has increased.

So we have 3 short months until the Games begin. Starting today, our training is going to focus on preparing us for the Open. The volume of our training will increase and we will be working to increase our work capacity as much as possible prior to the Open. If you are interested in Proving Your Fitness in the Open, then I strongly encourage you to try and attend class Monday, Tuesday, Wednesday, Friday, and Saturday.

For those of you not interested in the CrossFit Games, as always, we will have scaling options and will make sure that everyone is performing the appropriate volume of training based on their current fitness level and their fitness goals.

1a. Shoulder Press
Build to a 1 Rep Max
1b. Weighted Chin Up
Build to a 1 Rep Max
Complete alternating sets of 1a and 1b until reaching a 1RM for each.

2. WOD
10 rounds for time:
10 chin ups
10 box jumps 24/20″