Register for the OPEN!!

First things first.  Sorry for the late post.  There was a miscommunication and Eunice will be flogged for it.  We are going to put the individual smacks up for sale.  Bidding starts at $50 per smack.

Top 5 Reasons to sign up for the Open 2013:

1. Its fun! We will be doing the workout on Thursdays in class.  You’ll probably be doing the workout anyways so might as well see where you rank world wide.
2. There is a prize for the gym that sign up the most athletes and that prize should go to US.  If we win the worldwide prize then we have our annual Affiliate fee waived for life.  If we win the Regional prize then we get a shwack of tickets to Regionals.  The counting for this ends this Sunday.
3. A baby duck will die if you don’t.
4. Those aspiring to compete at Regionals, in both individual and team competition, need your support.  It takes a community to raise a champion.
5. You will look like this if you do!

Don’t forget to join our affiliate when you register – CrossFit Vancouver.

Please add anymore reasons you see fit in the comments section.  

One Love,

Sheppy

Lesson Plan for Thursday, February 28th:

Warm-up: 3 rounds

20 seconds in a handstand or pike hold
10 seconds in an L-sit hold
10 goblet squats

Tech: Sotts Press (3,3,3,3)

This is the culmination of our overhead squat work boys and girls.  Give these a try IF YOU CAN.  Don’t push it though.  They require loads of both stability and mobility.  If they’re too much of a challenge switch back to 3 overhead snatch grip presses followed by three overhead squats with a pause at the bottom.

WoD:  Isabelle

30 Snatch (135/95)