ALL MEMBERS! Register for the 2018 CrossFit Games Open before THIS Friday, February 1st so that you can be placed on a team for our 2nd annual Intramural Open! To register, visit games.crossfit.com. Visit our 2018 Intramural Open Page for more details on what our in-house competition will look like!
ALL LADIES! Save the Date and start cleaning out your closets for a ladies night/clothing swap on February 9! See all the details HERE
WOD
3 Rounds for Quality (NOT FOR TIME)
Focus is on completing all movements with quality and integrity, move with purpose throughout. No weights to record, choose ones that allow you to move the best.
80 ft. Heavy Sled Push (AHAP without stopping between posts) (Hi/Lo)
5 Strict HSPU (Wall or Box)*
5 Strict Pull-Ups*
10 Single Arm Seated DB Press (neutral grip), each arm
10 Single Arm DB Bentover Row, each arm
20 Unbroken BB Push Press (light weight)
10 Single Arm DB Bentover Row, each arm
10 Single Arm Seated DB Press (neutral grip), each arm
5 Strict Pull-Ups*
5 Strict HSPU (Wall or Box)*
*Add deficit (HSPU) or weight (Pull-Ups) as needed so that 5 unbroken reps is challenging
Cash-Out
MIDLINE STABILITY
3 Rounds – go right from one movement to the next:
Side Plank (on forearm) – 30 each side
Hollow Hold – 30 seconds
Rest 60 seconds between rounds