ACTV RCVY or CGO 14.3

If you are a Games Open athlete then we are running heats every 30 minutes starting at 9am at Foundation CrossFit on Saturday 3/15.

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF closed)
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Champagne Friday 3/14
ACTIVE REST if you are a CrossFit Games Open athlete
or
CGO 14.3
as many reps as possible in 8 minutes: 10 deadlifts, 61/43kg 15 box jumps, 24/20" 15 deadlifts, 84/61kg 15 box jumps, 24/20" 20 deadlifts, 102/70kg 15 box jumps, 24/20" 25 deadlifts, 125/84kg 15 box jumps, 24/20" 30 deadlifts, 143/93kg 15 box jumps, 24/20" 35 deadlifts, 166/102kg
Since our gym works in kilograms, you have to do these loads at minimum. You only get one barbell for the workout. Collars optional.
Post score to whiteboard/the Cody app.
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Protect Your Shins

Pants, long socks, compression sleeves, and/or tape are great ways to keep your shins safe with things like deadlifts, olympic lifts, and box jumps.

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WOD

21-15-9 reps for time:
deadlift, 100/60kg
box jump, 24/20"

Box jumps are "Games" standard. Post time to whiteboard.

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Paleo Diet: How Do I Convince Someone to Try It? - Robb Wolf

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17MAR09

5 rds for time:
5 deadlifts
10 box jumps

Andrew V. 4:50
Leila 6:45
Paolo 5:03
Shannon 6:05
Veronica 7:40

Great job everyone, especially Veronica for finally coming back to work with me and Leila for her first CrossFit experience!

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Donkey Kong Rodizio: Part Deux this Saturday, rain or shine!