OK we still haven’t got anything set in concrete but I’ll give you what we’ve got so far…

  1. Over the next 5 weeks the Saturday sessions will be reserved for people competing in this year’s CrossFit Games Open. If you want to train/compete hurry up and register already
  2. We will ONLY* be running the Open WODs on Saturdays
  3. We’ll write up a list of sessions on the whiteboard (mindbody’s sessions aren’t up until the 1st) and organise time slots for you to come in
  4. We will confirm what’s going to happen by tomorrow night (after we know what the WOD is)

*If you are working (shift workers, posted, etc.) or away from Canberra we MAY organise a separate session for you to complete your Open WOD. 1/2hr PT sessions can be booked (outside of our regular group sessions) for you if you can not make it to a set time…

IF YOU ARE NOT COMPETING there are still a number of ways to be part of Saturday sessions for the next 5 weeks:

Option #1 – Spectate

If any of you guys have been to any of the local throwdowns recently (Smash Clash, Judgement Day, etc.) one thing that stands out is the support that all our Adapt peeps bring. You guys scream and cheer on athletes louder than any other box, stat. So why not come along to spectate and cheer the guys who are going to be busting their guts to do the best they can – they’re gonna need all the support they can get – If you’re not competing it’s the very least you can do – #bringTheCheer…

Option #2 – Judge

So perhaps you don’t feel like you want to be a competitor but you still would like to be part of the biggest fitness competition in the world. One way you can do that is by becoming a judge. Of course you’ll have to go an complete the online judges course ($10) but if you could spare some of your time to come hang out and be a judge for us – that’d be awesome and a genuine help… #enhanceYourKarma

Like I said in yesterday’s newsletter: I want this year’s CrossFit Open to be Adapt’s biggest yet (with more competitors, judges and spectators) than any other box in Canberra. We already have close to 70 people registered but I think that we can do even better. Chris Spealler just posted one of the best gee-ups ever: Your Role in the Open -> Go read it, get inspired and put your name down

Thursday 27.2.14

A: Snatch warm up (3 reps of each of the following movements for 20-25 mins):

  • shrug
  • high pull
  • muscle snatch
  • OH squat
  • drop snatch
  • duck walk

C: Hollow rock / superman transitions (5-7 mins)

D: 10 min AMRAP:

  • 30 double unders
  • 15 power snatches @ 40/25kg

Post completed rounds, reps and training notes to comments.