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2/20/17

2/20/17

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Ladies and gentlemen, the CrossFit Open is upon us! With just 4 days before the first Open workout is announced, we have plenty of time to register for this worldwide competition.

Everyone, EVERY SINGLE PERSON, from CrossFit Evviva should register for the Open. This is an all-inclusive competition that allows for all levels of people to compete (Rx’d and Scaled Divisions). It is truly one of the best community building times we have, giving everyone an opportunity to participate in the most fun aspects of CrossFit competition, and all you have to do is show up for your normal workout.

Since the new year struck, you may have noticed a little ramping up of our workout programming here (or maybe not, if you are a Bad-Ass). Over the past 6 weeks we have been preparing for what is favorably known as “The Open.” This Year we are going to do things a little differently. Once we have a list of participants for “The Open” we will split the athletes up at random into separate teams within the gym for a shot at the “Wolf Pack War” title . The teams will be in charge of coming up with a team name. Teams will need to be finalized by Thursday the 23rd by 12pm, So sign up before then. The winning team will win Prizes and be awarded Wolf Pack War Champions. Remember this is supposed to be fun not stressful. At the end of the open we will throwing a party for everyone to trade war stories. More details to come. Now all you have to do is sign up.

Think “The Open” is not for you? You are wrong. As CrossFit.Com has stated “The Open” is for everyone. CF is universally scalable and is for any gender, any age and any skill level. This year will include a SCALED division (think, Singles instead of Double Unders, Pullups instead of Chest to Bar Pullups, lighter weights.) This is a test of the functionality of your fitness. Step out into the arena of competition and push yourselves to new horizons.

To register all you need to do is click here: www.games.crossfit.com/cf/login . When you are asked to choose a affliate simply choose CrossFit Evviva and you will be added to our roster.

We will be performing the weekly Open workout as our regular gym workout each Friday (“Friday Night Lights”) and Saturday morning (“Saturday Slams”). If you are registered, and cannot make a workout, we will figure out a way for you to get it in. Again, there is no excuse for anyone not to register for the Open. All you will have to do is show up at the gym, every Friday or Saturday, and perform the scheduled workout.

Strength

Muscle up Mondays

10 min EMOM:

Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM.

Conditioning

Team Series Event 1

Partner Workout. Alternate every round.

12 min AMRAP:
•30 Double unders
•15 Power snatch

L1: 75/55
L2: 65/45, 15 DU
L3: 55/30, 60 singles

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