Did you know: Registration for the 2017 CrossFit Games Open is now live!
To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway…
You can be eligible for a $20 credit towwards your April membership dues with the following:
a.) Register for the CGO and join Team Foundation CrossFit. (We can check this on the CGO leaderboard)
b.) Send in your 2017 Online Judges Course Certificate to info@fcf
c.) Complete all 5 workouts and submit scores online. (We can validate completion at the end of the CGO)
That essentially means that the Open is free for you as long as you commit to seeing it through. Other benefits to YOU by registering to play:
1.) Have a benchmark for your fitness. For yourself, for 2017, for where you stand region-wide, country-wide, worldwide, etc
2.) You’ll be eligible to participate in our 2017 FCF Intramural Open! See if your team can win the Golden Hammer. There will be two chances.
3.) BE ACCOUNTABLE for your work. You do it day and day out- might as well see if you can commit to seeing it through, watching the announcements live with us, geeking out with the community as a whole about strategies, and throwing down! PR CITY!
CrossFit WOD for Tuesday 1/17
EMOM for 10 minutes: 2 power clean + 3 front squats
AMRAP in 7 minutes:
7 shoulder-to-overhead, 70/50kg
Use a s2o load that allows you to finish the set in no less than 2 sets.
Post results to comments!
10 minutes each:
– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees
– plank during left over time
– 5 bent over rows
– 4 RDL
– 3 squats
– 2 push presses
– 1 thruster
a. 40-sec KBS
b. 40-sec banded walk