Sunshine and BBQ’s

Remember that on this beautiful weekend we are having a BBQ to celebrate the end of the CrossFit Open.  Yippee it is over!  Everyone gave it 110% and the results show on the leaderboard.

Come and join us on Sunday to cheer on the athletes as they complete their 12.5 workout at 1pm.  We will be firing up the BBQ between 2-3pm.   We will be supplying burgers and hotdogs.  Please bring something to share with the group.  It can be paleo but it is not required to be.

See you Sunday!

Don’t forget the Skins event on Monday!  For more info check out:

Today’s Workout:

Buy In – Coach led medicine ball drills


Complete as many rounds as possible in 20 minutes of:
400m run
3 muscle-ups
6 overhead squats  (M:115#/W:75#)
9 pushups

* Find a partner
* The runs are done together (points = 2)
* Each partner has to complete the reps, one working at a time
* Break up the reps as needed
* Scored by total reps completed by each partner

Zone 4 – scale to assisted muscle ups
Zone 3 – sub ring rows with muscle ups (body parallel w/ ground when arms are fully extended), scale OHS to 65/95
Zone 2 – scale to modified pushups, scale OHS to 55/75
Zone 1 – scale as needed

Cash Out –  Foam roll out the whole body and then enjoy the sun!


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