THE CROSSFIT OPEN IS COMING….

The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world's largest participatory sporting event in history.

We will be doing “Saturday Throwdowns” from 8am to 12pm on:
March 13th
March 20th
March 27th
MARK YOUR CALENDARS NOW!
There will be time to make up the workout on Fridays during class and by appointment on Sundays! To ensure everyone’s safety, we will have outdoor tents for spectators, keep the doors open (so dress warm), and renting big heaters for the outdoor space! Plus we will release the themes for each of the Throwdown dates soon!

SIGN UP TODAY!!! It’s only $20!!!
Make sure you say that “Choice City CrossFit” is your affiliate!
https://games.crossfit.com/open
Each person that signs up will also get a cool new holographic CCCF Open sticker!

We will be doing our FOCO DOCO sponsored bingo board again too! That will go on from March 1st until our final Open event! Stay tuned for more details on that!

If you have any questions, PLEASE feel free to ask any coach! We want TONS of you to participate in our favorite event of the year!

QOTD - What's the best thing you've got going on in your life at the moment?

WARM UP -
PVC Pass Thrus
PVC Around the Worlds
PVC Trunk Twist
PVC Gandalf
PVC Oh Squats

SKILL - 3-5 Chin Ups then 3-5 Pull-Ups
(Switch each round)
Every 30 seconds for 6 minutes

STRENGTH -
Start with EB snatch and oh squat prep
Max OH Squat (from the rack)

COACH PREP - Foot Lock Practice

WOD -
(A: Competitor)
4 Rounds
:90 work/:90 rest
2 Rope Climbs
Round 1, 3 - MAX Hang Snatches 115/75
Round 2, 4 - MAX Overhead Squats 115/75

(B: Performance)
4 Rounds
:90 work/:90 rest
2 Rope Climbs
Round 1, 3 - MAX Hang Snatches 95/65
Round 2, 4 - MAX Overhead Squats 95/65

(C: Fitness)
4 Rounds
:90 work/:90 rest
1 Full Climb or 3 Half Climbs or 4 Knee Raises (or floor pulls)
Round 1, 3 - MAX Hang Snatches 75/55
Round 2, 4 - MAX Overhead Lunges 65/55

210215 - Motivation Monday (SIGN UP FOR THE OPEN!)