CrossFit Games Open wrap up BBQ

Come and join us to celebrate the close of the CF Open.  We will be firing up the BBQ and celebrating the great accomplishments of everyone who competed in the open.  This will be the first of many BBQ events at the new box.

What: A BBQ and Party to celebrate the close of the CF Open and to congratulate all the competitors

When: Sunday, March 25th after the last chance to complete 12.5

Time: 2:00pm – 3:00pm start time, and it will go until we are done!

Where: The Zone (708 Pembroke St)

Why: Because the Open is completed and it is time for a Partay!

How: We will supply burgers and hotdogs.  Come and bring an appy, salad, dessert or something to share with the group.   If you already know what you are bringing, post to the comments.

If you are wanting to drink any wobbly pops, please make sure to arrange a safe ride home.

Please R.S.V.P by Thursday, March 22nd so we know how much meat to get

Today’s Workout

Buy In – Coaches review movements before the warmup.

3 rounds of 25 single skips, 10 kb swings, 10 goblet squats, 10 situps, 10 push press (bar only)

* If you require an extended warmup for the muscle ups, make sure to come in early to class to allow enough time.

WOD“CFG Open 12.4”

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Zone 4 – scale muscle ups to assisted muscle ups

Zone 3 – scale muscle ups to chest to bar pullups

Zone 2 – scale wall ball weight to 10lbs/14lbs , scale to single skips, scale to assisted pullups

Zone 1 – scale reps and exercises as needed

Team Option: split the reps with a partner, mix them us as you would like

Cash Out – cool down with a jog around the block, then roll out your quads, hips, calves, hammies, and glutes with a foam roller


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