The CrossFit Open is coming! Join us THIS SATURDAY from 9am to 10am for Open Movement and Efficiency tips with our good friends Seth, Dani, and Chyna from JUMPSHIP TRAINING. They will share insight and training strategies on how to approach the CrossFit Open for ALL.

This is Free to our members and no sign up needed. Just hang out after Partner WOD and learn some new things. (If visiting and purchased a Drop In for Saturday you can stick around and join)

See Coach Tom for more details.

WOD:

#sweaty fun

0:00-10:00 Complete:

5 Rounds

10/7 Cal Assault Bike (14/10 Erg Bike or 8/5 Echo)

10/7 Cal Row or Ski

30-50 Double Unders *If efficient at DU’s do 50! *45-75 Single Unders or Line Hops

If you get done prior to 10:00, then you will rest until 12:00. If 5 Rounds not complete, stop at 10:00 and rest until the 12:00

From 12:00-28:00 Complete

10-9-8-7-6-5-4-3-2-1

Devil Press 35/25lbs *Scale to 1 Single DB if like

*200m Run (*Sub 400m Erg Bike or 250m Row ) **Can scale to 100m Run if desired

CASHOUT:

2-3 Sets

6-8 Reps of (Hammer curl up, Wide grip down, Wide grip curl up, Hammer Curl down =1)