IT’S FINALLY HERE!!

We will have our first FRIDAY NIGHT LIGHTS for the 2014 CrossFit Open tonight. Everyone is invited to come WOD if you are signed up for the Open or not!! If you did not sign up please feel free to still put your name in a time slot and come workout!! Party starts at 4:30.

SIGN UP HERE: http://crossfit22.bringit.bz/public/578035

1. We will be accepting any and all donations for the DJ.

2. Sign up sheet will be posted Thursday night after the announcement of each workout. Link will be on our website, just click on the link and put your name in the time slot you would like to participate. We will be Starting the first heat at 4:30.

3. This week’s dress attire will be high waisters and crop tops. We are super excited to see what you men come up with.

4. If you are not signed up for the open get signed up. If you choose not to sign up (lame) then please come party with us every Friday starting at 4:30. The bigger the crowd the better, it carries those of us who are working out.

5. DANCE PARTY, every Friday for the next 5 weeks. The person with the sweetest dance moves will receive an air trophy & a one of kind B4B tank top or t-shirt. We will pick someone new every week.

We are really excited for this year, please come cheer, participate, and party with us tonight!!
CFG_14-1_mainsite_th
Well, I for one am very excited to repeat Wednesday’s WOD with less weight and no burpees!!!!  I think we are ready!!

WARM UP

1000m row or 800m run

CFWU
3X10

WOD

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power Snatch 75/55 (MASTERS 65/45)

COMPETITORS AND JUDGES PLEASE WATCH STANDARDS VIDEO!  COME PREPARED!
For complete workout standards, video and scorecard click here: http://games.crossfit.com/workouts/the-open/2014#tabs-1

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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