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Want to join Noah and Kate?


Coming Saturday, June 10, 2017 to Woodland, CA is "Operation Metcon", a co-ed competition sponsored by NorCal Livesore and hosted by CrossFit Excitement.

This co-ed (M/W) event will have two categories to choose from:

1. Rx - Must be able to Rx Benchmark WOD like "Fran", "Grace", "Nancy", "Diane", "Helen", "Filthy Fifty", "DT"

2. Scaled - Will be challenging, but scalable to a level appropriate for most beginning CrossFit athletes. Don't worry about double unders or pull-ups, we won't ask you to do them.

Advanced movements life Muscle-ups, Pistols, and Handstand push-ups will not be required.

This competition will consist of 4 WODS. Top 3 teams at the end of the 4th WOD will be our podium finishers.

In his article "Understanding CrossFit", Coach Glassman wrote "We sought to build a program that would best prepare trainees for any physical contingency-prepare them not only for the unknown but for the unknowable." Therefore, the WOD's for this competition will not be announced until Tuesday, June 6th at 8 am via Facebook. This will give all teams exactly 96 hours to strategize and prepare for the competition. How to best train and prepare for this competition you ask? The answer is to perform constantly varied, functional movements, at high intensity, across broad times and modal domains. Hopefully every day, and with friends to help drive the intensity.

Register by May 21st to guarantee your shirt size. Registration closes at midnight on Tuesday, June 6th.

Refunds will be issued until May 21st. After this date we will accommodate transfer requests only.

Let's have some fun!

Click here for more details.

WOD for 6/2/17

10 min to find heaviest thruster double

Lurong WOD

LURONG WOD 3 10 MIN AMRAP THRUSTER + BAR OVER BURPEE LADDER BY 3'S 30 DOUBLE UNDERS AFTER EACH ROUND


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