the wod was
1984 meter buy in
77 double unders
25 Hand release burpees with the clap behind the back
11 Hang Cleans
1984 – the year Jon discovered Punk music
77 – the year that punk was officially recognized as a genre
25 – years that he has played
11 – the number of albums he has released
We will really miss Gemma and Jon! I know the kids will be missing him in kids and teens class too! He has been an amazing coach and friend to all of us!
THE GOOD NEWS – Jon will be coaching in Las Vegas at Max Effort CrossFit right off the strip.
IN OTHER NEWS
9:30am – Open Gym
10:30am – Competitors Wod
10:30am – Skillz & Sprintz – an open wod to work on your skills with a breather afterwards
6:00pm – ReFlex – because you NEED it!
THE CROSSFIT GAMES OPEN
is just around the corner and everyone should participate!
Here is why
We will be having an In-House Open competition with weekly prizes! It doesn’t matter if you will be scaling the open workouts or completing them RX.
There will be 2 categories
RX & Scaled
(This competition excludes anyone who has competed at a high level such as Regionals and requires you to be an active member of CFCP)
DETAILS – will be released soon!
but you need to get REGISTERED
Dynamic warm up
Group warm up
6 count burpees
30 strict toe 2 bar 2 second negative
Build to a heavy 1 rep deadlift in 7 minutes
150 wall ball for time
Knee on the wall
Hamstring up n over