Monday 2-22-16


Dave hitting his first muscle ups in 15.3.

There are several reasons why I love the CrossFit Games Open. One of my favorite things is the way it pushes and challenges all of us. No matter how long you’ve been doing CrossFit or how good you are, you’ll run into quite a test. And in many cases you’ll surprise yourself as you rise to the challenge. Case in point- there are a LOT of firsts in the Open. First pull ups, double unders, muscle ups, toes to bar, etc. Things that people entering the workout had either failed to try previously or had been unsuccessful until it was on the line. I LOVE IT!

Are you ready to test yourself? CFW will host the CFW Team Open for the next 5 weeks as we take on the Open! The action will start at 5pm on Fridays and go until everyone has done the WOD. Get there early to get some strategy, warm up and hit it hard! Sign up by this Wednesday to be included in the CFW Team Open “Draft.” It’s just a fun extra that we’ll do during this time. Two teams battling to see which one has the most spirit and fun!! You’ll get a CFW Team Open shirt and 5 weeks of tough, fun WODs! Get registered HERE.


Race Pace


5 Power Cleans (135/95#)
10 Deadlifts (135/95#)
15 HR Push Ups
20 Air Squats

Today will be a pacing drill on the WOD. The goal will be to set a steady pace you can sustain throughout the workout. Don’t smash round one only to burn out in round 3. Check the clock after the first round and see if you can hold that pace till the end.