BUY-IN: Everett Warm-up Mobility WOD: Band Stretching WOD: 20min AMRAP 200m Run w/ Plate (25/15) 30 Double Unders (90 Single Unders) 30 Russian Twists (25/15

BUY-IN: 400m Run PVC Warmup Burgener Warm-Up STRENGTH: 3 x 5 @ 75% WOD: “The Chief” Max Rounds in 3 Min of: 3 Power Cleans

Saturday we will be having 8:00am class! 9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start

BUY-IN: Jump Rope (5min) Mobility WOD: 5pt. – Hip Stretching Band Squat Stretch WOD: 3-, 6-, 9-min AMRAP 3min AMRAP 5 LHPU 10 Sit-ups 15

7min AMRAP of BURPEES! Jump and touch an object 6″ above your max reach.

BUY-IN: Plyos Mobility WOD: Foam Roller WOD #1: (10min Cutoff) 21 – 15 – 9 Hang Power Clean (165/115) HSPU *REST WOD #2: 8min AMRAP 10

The 2012 Reebok CrossFit Open begins this week!  Many of us have been waiting all year for this time.  If you’re going to join us

BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do