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Wednesday, 2-26-2014

25
Feb

Wednesday, 2-26-2014

There is now a white board posted for when you plan to do the Open WODs each week.  Please sign up in advance each week so you:
1) Commit to a time in advance to do the Open WOD and be able to organize your training around it (be sure to take a full rest day before!) 
2)  Leave yourself time to repeat the WOD on another day if needed (you can do each WOD multiple times, we don’t recommend it for everyone but you can)
3)  So we have coaches and athletes available to judge you and provide you with an official score.
 
Plan to submit your scores directly at Alpine either via our computer or mobile so you don’t forget!!  This happens every year and you are unfortunately disqualified if you fail to submit a score. 
 
Our Schedule at ACF for when you can do the Open WODs:
Thursday at 6:30pm (immediately after the WOD announcement at 5pm)
Saturday 8:00am-11:00am
Sunday 9:00am-11:00am
Monday – All day until 5:00pm MST
*Remember, the cut-off is 5:00pm MST and you must submit your OWN score by then.
 
Workout of the Day
In as few sets as possible, accumulate 4min in a nose-to-wall Handstand.
– Scale time depending on skill level
– Rest no more than 30sec between sets
then
Three Rounds For Time:
30 KB Swings 55/35
20 DB Hang Power Cleans 35/25 (x2 DBs)Post your scores to the Whiteboard.

 
Still time left to register or get info from coaches on what this is all about.  We would love to have as many people as possible join us!
 
Games.CrossFit.com to register and follow our Team
 

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