The Open - WORKOUTS will be done SATURDAYS

What is the OPEN and why should I do it?

First of all, you don't have to do anything, however, it is a 5 week long online competition that allows you to see where you are on the leadership board - much bigger than the white board at CFS!! You can compare your workouts to people your same age, even same occupation. You can see where you stand in NorCal, the Region, USA or the World. If you've ever competed in it before it also lets you see how you did compared to previous years.

It costs $20 (this money goes to CrossFit Inc, not us). Every Thursday at 5pm the workout is announced and will be performed at CFS EVERY SATURDAY MORNING.

This is a fun if you've never done a competition before or if you've never felt the excitement of having someone count your reps!! Honestly, you'll probably put forth 10% more effort just by having someone next to you - ask anyone who did the Lurong Challenge.

To register, click here....

Registered as of today:

Josie, John O, Ben, Nick, Lo, Joanne

WOD for 2/18/19

Bench skill day 20 MIN FOR Bench Press – work up to 85% of 1rm

THEN 8 MIN EMOM(ALT) MATADOR DIPS 12 Ski erg/ROW Cals 20/15

10 MIN CAP 3 MIN MAX DU THEN 800M RUN GHD'S TILL CAP

score - total double unders & total GHD

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