If you did not receive this email that went out yesterday please let us know right away so we can put your back on the email list! (Check your junk folder)

It's OPEN season already!! The CrossFit Open is the start to the CF Games season and the ultimate test to see how we have improved over the year. Workouts are released on the games website Thursday nights and we will be completing them on Fridays head to head competition style.

After registration we will split the field into two teams, Team Pat vs.Team Dom.

Dates: Feb 28th, March 7th, and March 14th. -you must be registered to participate
Morning times- 5:15am & 8:00am
Evening heats - doors will open at 4pm on Fridays with a 4:30pm start time. Heats will be written on the board giving you the opportunity to choose when you would like to go. Warm ups will be on your own.

When registering you will pick a division, scaled or Rx. If you are unsure about which division to choose ask a coach!

To learn more about what the CF Open is all about you can visit https://games.crossfit.com/

Online registration through the games website is NOT mandatory. If you wish to complete the workouts here at CFU with us on Fridays please register using the google link below by this Monday February 3rd. If you have trouble with the sheet email or DM us your shirt size, color, and division as soon as possible! (We are giving you a choice on shirt color this year; green or blue)!!

https://docs.google.com/spreadsheets/d/11MRdUssHYalGyNaW7OVqLmFmTSefhV-atoeElWQvcEk/edit?usp=sharing

Any other questions please feel free to contact us at any time!!

Strength Day

Part 1 - Working sets every 2:00

3-3-3-2-2-2 begin ~65% and build over 80% Back Squat
Then 10:00 clock to find a new 1RM!!!

Part 2 - Every 90s x 10 Sets

2-2-2-2-2-1-1-1-1-1 Squat Cleans
Build to a heavy single