CF Open in 2 Days!!

"Success is a journey not a destination. The doing is more important than the outcome. Not everyone can be Number 1. -Arthur Ashe

Read the above quote........ then sign up for the CrossFit Open today!!!!  

2 Days Left!!  

There is still time to register!!  Dig Deep has 13 members ready to throw some weight around....
- Ashlee Koster
- Brad Clark
- Brandon Orr
- Brandy Trice
- Casey Looper
- Chris Owen
- Dennis McClain
- Danni Ward
- Ike Farmer
- Jessica Ellegood
- Nick Jones
- Sean Wilson
- Vanessa Cunningham

(For ALL athletes particiapting in the Open... I highly suggest you rest on Wednesday.... work on Thursday and be ready for Friday)

We will be doing the weekly Open Workout during our regular group classes on Fridays (6:00am, 8:30am, Noon, 3:30pm, 4:30pm, and 5:30pm).  ALL the Athletes that are competing in the Open will complete their weekly WOD on Friday @ 6:30pm.  ONLY the Open athletes will be doing the 6:30 session!!!

Each Open athlete should show up early to be completely stretched out and warm.  They will not be warmed up by a coach prior to their WOD.

I URGE ALL Dig Deep members to be at the 6:30pm session to cheer on the Open Athletes. They will need the atmosphere to be just like a competition....screaming...yelling...loud....so they can and will push their selves to the limit!!

If an Open athlete can not make it to the Friday night session to be officially judged, the WOD can be accomplished on Sunday during Open Gym.  This MUST be coordinated through Dennis prior to Friday night.

The Open athletes CAN do the weekly WOD more than once...however...for most, I would encourage only completing it once and going all out.  There will be circumstances that I would support completing the WOD more than once.

Lastly, DO NOT FORGET to plug in your scores by Monday! You must submit all scores by 5:00pm Pacific Time.  DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Today's WOD:

A) Build to a heavy Split Jerk from the rig
B) Complete the following work in 12 min...
     - 4 Min of Clean and Jerk (power ok)
     - 4 Min of Rowing
     - 4 min of Burpees over bar


Tomorrows WOD:

A. Take 20 minutes to build to a heavy Front Squat (No percentages...go for a 1RM if possible)

B. Complete rounds of 40, 30, 20 and 10 reps for time of:

    Kettlebell Swings (53/35 lbs)

    Box Jumps (24/20)