The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered.
“Valentines Day Deck of Cards”
Spades = (Beginner: Med Ball Cleans)(Intermediate: Power Clean 75/55)(Advanced: Power Clean 115/85)
Clubs = (Beginner: Air Squats)(Intermediate:Jumping Squats)(Advanced: Jumping Squats with a 45/35 lb bar on back)
Hearts = (Beginner: Push-Ups)(Intermediate: Hand Release Push-Ups)(Advanced: Clapping Push-Ups)
Diamonds = (Beginner: Knees to chest on floor)(Intermediate: Knees to Elbows) (Advanced: Toes to Bar)
Jokers = (Beginner: 250 meter Run) (Intermediate: 400 meter Run)(Advanced: 600 meter Run)
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears you must run!
Scaling the workout – Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
“There is only one happiness in this life, to love and be loved.”