Crazy eights

GO HERE.  SIGN UP.  GET PUMPED!

**ANNOUNCEMENTS**

• THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 24 people signed up.  I would like to double that before the end of the week, so let’s get busy y’all!  It’s all kicks off this Thursday and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
• FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

CROSSFIT

S&P Cycle: On hiatus until after the OPEN

A. Max reps HSPUs x 4 attempts; rest as needed (choose a version of the movement that will get you at least 8 but no more than 15 on your first set)

B. 8 rounds for time:

• 8 KBS (53/35)
• 8 box jumps (24/20)
• 8 burpees

C. 30 ab wheel reps for quality

CSPORT

A. Against a 10 min clock
Big block run
AMRAP box jumps with time left
*scale run if needed to allow for at least 2 min of box jumps

rest 2 min

B. Against a 10 min clock
1750/1500m row
AMRAP push ups with time left

rest 2 min

C. AMRAP in 10 min
20 sit ups
15 bench press
10 wall balls

*ABC in any order, save D for last

D. 3 sets:
10 back ext (add weight to increase difficulty)
10 ab wheels
30 sec side plank per side (add weight to increase difficulty)