Thanks to all that attended the Double Under Clinic this weekend. We hope that you learned a lot and see that efficiency in Doubles are within reach. Keep in mind that not all gains are seen immediately. Bad habits are HARD to break and sometimes you have to take a few steps backwards to make giant leaps forward. We are open to feedback and advice as we do more of these types of clinics moving forward… give us the good, the bad and the ugly! And keep stretching those calves!
Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p). Sign up by clicking the below image or signing up on the White Board at the gym. We promise it will an AWESOME workout and a great way to meet members you might only see on the WhiteBoard. Family and friends are welcome as always!
Finally, we jump into another week on our quest for fitness. As you’ll recall, we did the “Open Test” last week (the workout featuring movements mostly likely to be seen in the CrossFit Open in February) and today we retest one of the workouts from this past year’s Open. Can you tell we’re getting ready?! Many of you did this WOD on February 27th. If you did the Open last year, your scores are on the WhiteBoard or you’ll have to go to CrossFit.com to retrieve your scores. We are imagining many more people will be doing RX or crushing their scores from last time!
Here’s workout and standards posted on CrossFit.com:
A1) 7 Strict Pull ups with a 2 second pause above the bar.
(if you can not do a strict pull up work negatives or pull ups off the bar)
A2) 10 Ring Push ups
OPEN WOD 15.1
15 Toes to Bar
(9 Minute AMRAP)
RX and RX+: 115/75
OPEN WOD 15.1 Scaled
15 Hanging Knee Raises
5 Ground to Overhead
(9 Minute AMRAP)