Saturday, January 4

ACT NOW - don't let this happen to your loved ones! Call them up...go for a visit...hold their hands...and walk them through a last-minute registration for our next 101 program. http://ow.ly/rTLJF
Classes begin MONDAY NIGHT, so there's still time to save these poor souls and show them how awesome "becoming a better person" can be!

As for each of you...GET READY...the CrossFit Open starts in March! Registration begins January 15, 2014 and the first Open workout will be announced February 27, 2014. Each week during the Open, CrossFit HQ will announce that week's workout on Thursday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions during regular class just like normal Saturdays. 

Until then, let's kick-start our 2014 CrossFit training with a little "Welcome to 2014" workout...
20 Hang Power Cleans (115/75#)
14 V-Ups
20 Front Squats (115/75#)
14 Plate Burpees
20 Push Press (115/75#)
14 Push-Ups
20 Squat Cleans (115/75#)
14 Russian Twists (R+L=1)

*compare to 1-2-13

---