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Announcements:

CrossFit Games Open wod 14.4 has been announced – who doesn’t love a good chipper?? Especially one that includes wall balls and ends with muscle-ups (sarcastic groan)!

Please note the following for Saturday:

The gym will open at 830am. Come early to get warm and get psyched!

Heats will start at 9am, after we go over the movements in the wod and strategy involved. YOU DO NOT HAVE TO SIGN UP FOR HEATS IN WODIFY. All athletes who want to wod, registered or not, MUST be at the gym at 9am, and we will assign you all heats. You are also welcome to bring friends and family for your own personal cheering section. Let’s keep the amazing energy going and show support for our community!

Oly class is CANCELED due to the time/logistic demands of this week’s Open wod. Apologies!

If you cannot make Saturday’s Open wod, you may come at 10am on Sunday. If you can’t make it on either day, or if you have other questions, please email [email protected]

Remember, this is a learning experience. You aren’t competing against anyone but yourself. Do your best and HAVE FUN! You will come out stronger — promise! Good luck to all!

Weightlifting:

Wendler Press 3×5+

Add 5# to Wendler Max

Metcon:

6 sets of:

250m partner row @ 80% effort

rest while partner works

Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.

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