Skill
Turkish Get-ups
3 x 5 each arm
WOD
18 – 15 – 12 – 9 – 6 – 3
Pull-ups
Sumo Deadlift High Pulls, 115#/85#
Box Jumps
Nader gving it what he's got!
You'll notice on MindBody that the Saturday WOD capacity has been changed in anticipation of the Open starting on Saturday. Please be sure to sign up each Saturday – whether you're registered to compete or you're going to hit it as your regular Saturday workout. It will be really important that EVERYONE signs-up early so we can organize the morning. If you're not a regular Evolve athlete, an email to jon@www.test.crossfit-evolve.com letting us know you'll be there before each Saturday will work great.
The plan will be to have the folks who are not registerd to compete perform the WOD first. Now you may be thinkging "wait a minute, if I'm going to do the WOD anyway, shouldn't I just go ahead and register for the Open." Yes! But if you don't, you'll still get your shot to throw down the WOD. It will be handled just like any other workout and scaled appropriately. Once the WOD folks are done, smaller heats will start for the Open folks, who will each have their own judge.
Please encourage your friends and families to attend and root everybody on. This will be a great day and if you want to show off your gym, this will be a great time to do it!
After everyone is done, we'll fire up the grills, bring out the chilled beverages, and celebrate Evolve's 1 Year Anniversary! We'll provide the meat and some sides. Please consider bringing a side dish to share as well. Let us know if you have any questions!
