Come on out and celebrate Beer Can Appreciation Day and join us in the CFM Open In-house Competition Nite Part VIII. First of all… Yes, it IS actually and officially BCAD- here’s the evidence from my calendar:
|An actual pic of the 2013 official WOD programming planner|
So to participate in tonight’s event- just show up for the WOD briefing at 5pm- just like always on CFM Open Nights. But this time, bring a can of the best tasting beer you can find. We will complete the Open with a beer tasting. Yes, there is a way that your beer tasting ranking will factor into your competition results. So bring something good. We will move on to dinner at Coogies following the event!
|Getting some air under the soles on the recent 21-15-9er.|
Thursday’s WOD: classes at 6 and 9am, again at 4pm. Foundations class at 8am. The 6pm class is preemtped by the 5-7:30pm CrossFit Malibu Open Part VII AND the event for Beer Can Appreciation Day. Join us.
15 min snatch technique work
-then-Fran Ladder- In 6 minutes, as many total reps as possible of :
3 thrusters (45/30kg)
3 pull ups
6 thrusters ,6 pull ups
9,9… Continue this ladder for for 6 minutes
Post total number of repetitions and scaling to chalkboard/journalRest as needed
Row 1000m or run 800m for time
Post time to journals/chalkboard.