WOD. Mon. Mar. 4

March 3rd, 2013

Today is the last day to submit your order to Honored Prairie for delivery this Saturday, March 9th.


Ordering from Honored Prairie is easy:
a) Click on the link above and go to their website
b) Select the meats and dairy you want
c) Enter your info and select “Carol Stream” as your delivery location
d) Pick-up and pay for your order at FTX CrossFit next Saturday, March 9th

The CrossFit Open will begin this Wednesday at 7pm!
Throughout the CrossFit Open we will have a special extra hour on Wednesdays from 8:30pm-9:30pm. This time is reserved for those registered for the Open. This will give all of you that are participating an extra chance to perform that week’s WOD.
Come this Wednesday night at 8:30pm to kick-off the 2013 CrossFit Open.

Basics Skillwork: Front Squat / Power Clean
Level 1/2: On Mondays during the CrossFit Open we will continue to have 2 WODs for our Level 1/2 members. This will help you all continue to practice movements and formats similar to what we expect to see during the Open.

WOD #1
Level 1/2 only
AMRAP 8:00
5 Power Clean 135/95#
5 Front Squat 135/95#
5 Over-the-bar Burpees

WOD #2
All levels
AMRAP 12:00
Perform 50 Double-unders or 200 Singles as a buy-in (D/U or singles do not count towards the number of rounds/reps completed).
20 Wall Ball 20/14# 10ft/9ft
15 K2E (Leg lifts)
10 Ring-Dips (Bar Dips or Box Dips)

Specialty Classes:
During the CrossFit Open we will only have Specialty Classes on Mondays. This way we will have more trainers available for judging on Thursdays! Our Specialty Classes for the next 5 weeks will all be the same – Weakness Clinic. Come on in and get some one-on-one training on your particular weakness. This is your chance to work on that exercise/skill that you either haven’t learned or that just needs extra work.