Tuesday 120214

Skill

Spend time today working on your toes-to-bar kip!

WOD

Fight gone bad style….

Complete 3 rounds for reps of:

1:00 Kettlebell swing, 55#/35#

1:00 forward/backward shuttle sprint (north wall to south wall and back = 1 rep)

1:00 Hand release push-ups

1:00 Overhead standing lunge (45#/25#)

1:00 Pull-ups

1:00 Rest

Staci!

We're a week away from the Open. We wanted to let you know about a couple of things for how it will work at Evolve.

The WOD will be anounced Wednesdays at 6pm. You will have 2 chances to do the WOD. The first will be Thursday. The Open WOD will be our WOD for the entire day on Thursdays. There won't be a skill or strength this day, just the WOD. Everyone will have the opportunity to throw down, regardless if you have registered for the Open or not (but you might as well register because you'll be sorry if you don't…guaranteed). If you are an Open competitor, you will have to be judged for your WOD to count. More on that below. The other chance you will have to do the WOD is Sundays at 9am. This time will be limited to folks registered for the Open. We appologize for this but that's the way it has to be for logistics sake. However, all are welcome to help judge as well as to cheer on their friends!

This does not mean you have to do the WOD 2 times. This will be a personal decision, but based on feedback from last year, we're committed to giving you 2 opportunities to do the Open WODs. We are also not changing our programming to accomodate the Open other than minimizing max effort strength days during this time. There's just no way to know what's coming up, and to try and program around it is impossible. What this means for you as a competitor is that you'll have to assess how you feel and what you need thoughout the week – it will be an individual decision and we're available to talk if you have questions about how to handle it.

As was the case last year, we'd love to have folks who are interested in judging let us know. If you are competing in the Open, our expectation is that you'll help judge your fellow athletes as they'll be judging you. This worked great last year and we think it will be a good way to do it this year.

This is as far as we've planned for now. We'll be prepared to make adjustments as needed once things get going, so if you see any issues or have any ideas, let us know. We hope you're as excited about this as we are! Last year the Open was a great experience for the entire box and we believe this year will be no different!