2/17/2017

2/17

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

The Open!!!!
Its here.  The 2017 CrossFit Games Open begins next thursday at 7pm.  At that time, CF HQ will announce the first of 5 workouts that athletes will be judged on and then submit thier scores as the first qualifying round to make it to the CrossFit Games.  Workouts will always be posted on Thursday at 7pm and scores must be submitted by Monday at 5pm.  For most of us the Open is just a change up in our routine and a chance to challenge ourselves to be better and get out of our comfort zone.  We at 540 STRONGLY encourage you to sign up online at games.crossfit.com and take part in the experience.  They have a Rx and Scaled division, so as to be inclusive as possible to the broad range of athletes that head into Crossfit gyms across the world every day.

At 540, we started a fun tradition last year at the Open that we hope to keep going  as we move forward.  

The In-House Open!  to make the Open more fun for all of our members, we take everyone competing in the Open and divide them into teams so that they can compete against each other.  Nathan and YTFS has so graciously agreed to continue to offer up prizes for the weekly winning team and the total winning team at the end of the 5 weeks.  All efforts possible will be made to make the teams as even and fair as possible.   We had tremendous feedback last year from everyone involved in the In-house who said they enjoyed it.  We really hope that everyone gives it a shot and signs up to be on a team!  You DONT have to be a fire breathing super athlete to do this!  Its for everyone, with multiple scaled options.  Also you do NOT have to sign up for the official Open to do the In-House open.  All you have to do to be a part of the 540 In-House is sign up at either gym on the posted sign up sheet.  

If you still have questions, please ask a trainer.... AND SIGN UP!

FYI..... all of the Open wods WILL be programed as the workout of the day.  So you will do them anyway.  May as well sign up!

Back Squat
1-1-1-1-1-1-1@85,90,92,95,95,95,97

8rds
Run 400M
rest 1 min

AAB
Back Squats

5 rds
Run 400
5 MU
rest 1 min
Row 500
5 MU
rest 1 min
* MU must be unbroken, if failed, note how many reps were performed, and move on
** Score time, and note total MU reps in comments

Trevor Belline