Today: Ninja Funday & Paleo Potluck! Test your Ninja skills from 3-5:00pm and then refuel from 7:30-9:30pm!
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The 2016 CrossFit Open starts today!! Get excited!!
Due to the logistical challenges of CrossFit Open WOD 16.1, we are capping all Saturday classes at 17 athletes (we’ll be running 2 heats). If you do not reserve and class is full, you will not be able to workout. We have added WODs at 8am and 12pm. PLEASE RESERVE YOUR SPOT!
Also, Open Gym will run from 1-2:30pm on Sat this week.
This is a fun and challenging WOD, looking forward to it!!
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Athletes that are not registered for the CF Open:
20 min AMRAP:

• 12 Overhead Lunges (in place) 45/25 (Fx: 25/15) – WEAR YOUR KNEE SLEEVES
• 8 Burpees onto a plate
• 12 Overhead Lunges (in place) 45/25
• 8 C2B pull-ups (Fx: pull-ups)

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge – WEAR YOUR KNEE SLEEVES
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted