Remember, prescription Saturday is our Second Annual Rafting Adventure. Still time to sign up! Let us know if you are interested. No classes on Saturday.
We’ve had a great turnout for the CrossFit Express class, decease with 11 CFO Athletes taking no the 20 minute burner on Tuesday night.  We will go back to Thursday night at 7:30pm next week.  Alison and I are considering a 12pm Tuesday CrossFit Express as well if there is interest.  Let us know on FB.
Programming Philosophy from Ben Bergeron’s Competitior’s WOD.  Ben is doing a great job programming for CrossFit and has shown a deep understanding of how to program for different ability levels in the “Sport of Fitness.”  Take a look, pill but understand we are all Open athletes in Ben’s concept.  I’m going to think on this a great deal – I bet you I read it 10 times over the coming weeks and months.

Workout of the Day
Strength
Front Squat
2-2-2-2-2
Build on the lifts from last week, adding 5-10#.  Take 2 minutes rest in between sets
 
Weighted Pullups
Take 10 minutes to build to a heavy Weighted Pullup.  Use the hanging belt or pinch a dumbbell  between you legs, knees or feet.
 
Sled Drag
Take 3 attempts to run the parking lot by dragging the sled from your hips.