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Athletes,

What a fun week last week was!  The Asia Championship Online Qualifier released the workouts early, allowing athletes to begin knocking out some of the WODs.  And oh my goodness, athletes are crushing it; a few even got PRs on their snatch lift! Saturday was a great showing for Coach Michelle Beal’s going away WOD. She really felt the love!

We will continue to judge for the Asia Championship throughout the week.  Make sure that you sign-up on the Facebook event page, so we can have a judge prepared.  We are doing out best to accommodate to your schedules.

Don’t forget to sign up for the 2017 CrossFit Open! You can register here: CrossFit Open Registration.  Last year nearly every athlete, beginner to advanced, signed up and it was an amazing time!

Again, the CrossFit Open begins on February 23 (morning of Feb. 24th our time) and last until the last week of March.  One workout a week will be announced Friday morning our time and we will have until Tuesday morning to submit our scores.  Therefore, Friday night we will be hosting “Friday Night Lights” for the coaches only to complete the Open Workouts.  That way the coaches can spend the day Saturday to judge you and other athletes from 0900-noon (or until complete).  It will be a first-come-first serve basis, so as you arrive, you will put your name on the board and we will start going down the list and judge your Open Workout.  We will not be hosting official classes that following Monday as we will also leave the scheduled class times available for judging.  We will review this again once it gets closer.  But your first step is to register! GET ON IT!

SWOD:

Front Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%

WOD:
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Refer back to 11/8/15 & 9/21/15

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