Friday, February 3, 2017


Workout of the Day

Overhead Squat 1-1-1-1-1-1-1-1

Increasing the load each set, 15 minutes to establish a heavy single

If you have limitations that prevent you from doing OHS, there will be other options

CrossFit Games Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatches (75 / 55)
3 Bar Muscle-ups

Or, the Scaled Version

AMRAP in 7 minutes of:
10 Power Snatches (45/35)
5 Jumping Chest to Bar Pull-ups

(snatches – light, medium, and heavy – one of the few movements that have been in the Open every year. We want you guys to feel prepared if they re-appear)

A few things:

1) Have you signed up for the CrossFit Games Open yet?

2) Bob’s Retirement Party is coming up quickly – Friday, February 10 here at CFF. It’s been a while since we’ve gotten everyone together and thrown a party at the gym, so we’d love to have each and everyone of you there. It’s gonna be fun. There will be a DJ, games, drinks, food, and most importantly, good people. All the makings for a great time. For those of you doing the clean eating challenge: we’re allowing you to take the day off.

3) Whether you’re doing the Clean Eating Challenge or not, feel free to come to the Potluck this Saturday, February 4, at 6:30 at the gym.

Leave a Reply