Leslie in "squatting quad" position
We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).
We will have the following heats (RSVP here):
A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm
If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.
We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.
*Instead of the originally planned FCF at 7pm.
WOD for Wednesday 3/20
STRENGTH
complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats
CONDITIONING
5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
8 kettlebell bottom's up press
Post heaviest complex load to whiteboard.
What Is Your Main Event - CrossFit Invictus
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