19.3 is right around the corner – get your votes in for the WOD. Get you some points. You are going to need them – Scott has once again BROUGHT IT with John Hughes week costume. (See picture below.)
Don’t forget we will be hosting 19.3 on Friday night with CrossFit Sonora. Once we find out the workout, I can put together heat schedules, but you will sign up when you come in Friday night. 5pm – and heats will start around 5:30pm. Pizza and beer to follow – and of course any and all foods you are willing to bring and share:)
FYI – CrossFit Sonora’s theme this week is Trailer Trash. Let’s get our John Hughes on and work out in style!
AND NEXT FRIDAY – we will be headed up the hill for 19.4 at CrossFit Sonora. This tradition has been going on for a few years and has been so much fun. Please put your name on the sign up sheet so we can give them a heads up as to how many of us will be going up.
Please get signed up for the Festivus Games! Lizzy is looking for a male counterpart, so if you are a dude who likes to compete, she needs a partner! Teams are guy/gal and there is a RX, Scaled and Masters (45+) division. This is a great competition for your first time, or if you just have the bug after the open.
He’ll keep calling me. He’ll keep calling me until I come over. He’ll make me feel guilty… This is- this is ridiculous. OK. I’ll go, I’ll go, I’ll go, I’ll go, I’ll go, with–I’ll go. Shit! [starts car and yells in frustration] God damn it!
Workout of the Day
AMRAP 30
10 Wall Ball Shots 20/14
10 Alternating Dumbbell Snatches 50/35
Rest 30 seconds (YOU MUST)
12/10 Cal Row
3 Bar Muscle Ups
Rest 30 Seconds
If you are great at Bar Muscle-UPS do 3. If you have them, but are not yet great, do 1.
1 Round is after each rest – so after you complete your first set of muscle-ups, you will have completed 2 rounds.