WOD - FRIDAY, MARCH 28TH 2014

 * EXCITING NEWS!  OUR FRIENDS FROM CROSSFIT 516 AND THEIR ATHLETES WILL BE COMING DOWN ON SATURDAY TO DO WORKOUT 14.5 WITH US AND THEN STAY AFTER AND ROCK OUT!  THE WORKOUT WILL START AT 10AM AND JUST LIKE PREVIOUS WEEKS THE HEATS WILL BE ON THE BLOG FRIDAY NIGHT.  THEY WILL ALSO BE BRINGING DOWN A DJ TO BLAST SOME MUSIC AND MAKE SURE THIS IS A AWESOME ATMOSPHERE! AFTER THE WORKOUT IS OVER WE WILL HAVE FOOD, AND ENCOURAGE EVERYONE TO BRING A LITTLE DISH AND THEIR OWN BOOZE IF YOU WANT TO DRINK.  HOPE TO SEE EVERYONE THERE!!

IF YOU WILL NOT BE THERE PLEASE LET 

US KNOW ASAP!

 *  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 3 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.5 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WITH CROSSFIT 516 WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.

OPTION#3 - IF YOU WANT TO GET A WORKOUT IN TM AND PLAN ON ATTENDING THE SAT OPENS WORKOUT,  YOU HAVE 3 OPTIONS
1. YOU CAN DO THE OPEN WORKOUT FRIDAY AND SATURDAY (WE DO NOT RECOMMEND)
2. 1K ROW - 50 T2B - 5O BOX JUMPS (24/20)
3. REST DAY

* THIS IS NOT OPEN GYM.  YOU HAVE THOSE 3 OPTIONS LISTED ABOVE.  PLEASE DO NOT MAKE US BE THE BAD GUY.

* IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY AND YOU WILL PERFORM 14.5!

KEITHS SWEAT ANGEL!

8PM!

NICE PIC!

ANNE!

WARM-UP

500M ROW 

10 PUSHUPS

10 AIR SQUATS

REVIEW AND DRILL THRUSTERS

REVIEW STRATEGY/HEATS/JUDGING

WOD - OPEN WORKOUT 14.5

RESULTS FROM 3/27/14

RESULTS FROM 3/27/14

2014 PREP TEAM REDO