“Happy CrossFit Games! And may the odds be ever in your favor.”

Saturday we will be doing the first CrossFit open workout 13.1 . this is the qualifiers for the regionals .  Wome people in our level 2 class are competing to make it to the next level.  We will run heats every 20 minutes. that means you need to have your s*** together . Tomorrow when you arrive to class put yourself in a heat, either a prescribed or scaled.  It will be up to YOU to warm yourself up and have your weights ready for the workout.  If you are not competing you can scale to work out as necessary. If you are competing you need to find a judge and make sure that you are in opposite heats from one another. Good luck to everyone tomorrow

When you are at SCCF working out, what are you thinking about? Are you thinking about your day? Are you making plans for that vacation trip? Or are you thinking, when is this over? Can I stop now!

When you are working out, you should be thinking about how your muscles are performing,  Listening to your body and making sure you are doing it right.   Whether it is running, dead lifting, squatting etc, you should be thinking what muscles need to engage to perform the exercise. You do this, right?....  Right?

Remember, don’t be afraid to ask for advice / direction from the coach.  You need to take responsibility of your progress and there will be progress if you do things right.  So, make sure you engage the coach,  ask for directions / advice..

Workout 13.1

The First workout of the Open was just announced.   It appears brutal, but we are sure our athletes will represent SCCF pretty well.   The workout 13-1 is as follows:

17 minute AMRAP of:

40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

This Saturday is going to be awesome..  so turn your BEAST MODE ON!!

Are you still looking for a reason why do you want to do this...   click here.    OK... LETS DO THIS!!!

Really? we wonder why!!

The bring a friend day was awesome.  It is until now that I am catching up with the pictures I took.   Thank you very much for bringing your friends,  and friends thank you for coming to workout with us.   Lets do it again soon!!