LOTS of announcements:
The 2014 CrossFit Open has come to a close! I am proud of all of you for doing your best and pushing through even when it got tough.
Payments for April are due by the 5th (Saturday). Please get them in on time. "Forgetting" to give me your payment by then is not a valid excuse and you will then have to pay the $10 late fee.
The sign up sheet for tanks/t-shirts is on the fridge. Please write your name and size on the sheet by WEDNESDAY! Ladies I will need the colors you want as well. Men's t-shirts are $20. Women's tanks are 1/$25, 2/$45, or 3/$60.
This week I will be starting everyone on a 4-6 week muscle up progression. Even if you have muscle ups these progressions should help iron out some of your inefficiencies. You will be working on progressions 1-2 days/week and I will give everyone some supplemental stuff to do if you have time.
Strength: back squat 8-6-4-4 + front squat 5-4-3-3 (% are on the white board)
Conditioning: AMRAP 15 minutes:
-15 pull ups
-15 box jumps (24"/20")
-15 Russian twists/side (25#/15#)
*Now that the Open is over, box jumps must be actual jumps. Step ups will be considered a modification.