3-27-13, Wednesday

A) Clean & Jerk Practice

B) Clean & Jerk with Cindy
1 Clean & Jerk
1 Round of Cindy
** 5 Pull-ups
**10 Push-ups
**15 Air Squats

2 Clean & Jerks
1 Round Cindy

3 C & J
1 Round Cindy

Repeat, increasing by 1 C & J after every round of Cindy until you have completed 55 Clean & Jerks and 10 Rounds of Cindy

25 minute cut off.

Plans For The Open

All Athletes must check in between 9-9:30 every Saturday
Athlete briefing at 9:45
First heat starts at 10:00
Pot Luck-Bring anything you want to add to our food table.
Anyone is welcome to do the WOD but if you want to compete in the Gym Competition, you must sign up for the open (games.crossfit.com).
Non-Members-$10 entry fee (each week) to compete.
Invite family, friends and acquaintances to come watch and enjoy the fun.
There will be no general warm up. You will need to warm up on your own. We will have a warm up area out back.
Every Thursday, for the duration of the Open, the gym WOD will be the Open WOD for the week. If you need someone to verify your score you must have one of our coaches judging your workout. Just let us know.
We will be open each Sunday between 2-4pm, for those that need to do the workout. You must sign in no later than 2:30 to be assigned a heat for the Sunday workout.