HOLD FAST

New to the OPEN?  Click the pic to read more.

**ANNOUNCEMENTS**

• The OPEN starts in one month!!!  For those new to CrossFit this year, the best way to learn about the OPEN is to talk to your coaches and friends in class, because I just can’t do it justice in a post.  That said, here’s today’s list of a few things you should probably know about it to peak your curiosity…

The OPEN is the first stage of the CrossFit Games’ quest to find the “Fittest on Earth”.

The OPEN is for everyone!  …a chance for all levels and ages to get involved in the fun of competition and community.

The OPEN consists of only 1 workout per week for 5 weeks, that can be performed here at our gym and uses movements you see every day in class.

The OPEN is a pretty fun time of year to be a part of the CrossFit community.

The OPEN starts Feb 22 and you can register for it HERE!

The OPEN is bound to bring TACOS to the gym at some point, and maybe a few big time RPM athletes.

The OPEN means I will be bombarding you with posts and reminders to register, starting…. NOW.

… Register HERE, and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!

CROSSFIT

Partner Saturday!

For time, in teams of two:

• 800m run (together)
• 2k row + plank hold: partner 1 rows while partner 2 holds plank position.  Once partner 2 breaks the plank, partners switch positions, continuing to alternate until 2k is completed.
• 400m run (together)
• 100 cal airbike + sandbag hold: partner 1 rows while partner 2 holds a sandbag at chest level. Once partner 2 drops the sandbag, partners switch positions, continuing to alternate until 100 cal is completed.
• 400m run (together)
• 60 power snatches (135/95): divide work evenly, partitioned any way you like.  1:1, 5:5, etc…
• 800m run (together)

*Row, bike, & snatches can be done in any order.  So if all rowers are in use when you return from your run, start with airbike or snatch.

*40 min cap

CSPORT

A. 15.5
27-21-15-9
Cal row
thrusters

B. 3 rounds:
20 pull ups
20 bench press
400m run

C. 4 rds:
10 ball slams
15 push ups
30 mtn climbers