It is always a bittersweet moment when a coach has to say goodbye. Fortunately, in this industry, it’s usually to go on to bigger and better things. Andy Weixel joined our team as an instructor in 2013 after leaving the 75th Ranger Regiment. He spearheaded the “Santora” fundraiser, organized our budding competition team, and gave one hell of a speech at the 2013 Christmas party. He has accepted a training opportunity with the FBI and will leaving the area very soon. 

We will raise a glass to Andy’s dedication to CFSQ & MVMNT tomorrow night at 7:30 pm on the Square (exact location tbd). Please join us to celebrate one of our best! 

We are less than 30 days from the announcement of 16.1. The anticipation is mounting. Remember, ANYONE can participate in the Open. You can choose from Rx or scaled. (Technically, you’ll be participating if you workout on Fridays.)

It’s true. It does cost $20. If you want to see exactly where you fall among the entire CrossFit community, it’s potentially money well spent. The nice part is having a little more accountability and a data archive of your scores. Several of us have participated in the Open since 2011. I’ve looked up my scores (and a couple of my peers) over and over and over. 

Quite frankly, sometimes putting a little money down causes you to work a little hard. (ie. Planet Fitness v. CrossFit) Think about it.

Who’s joining our team next? Sign up at games.crossfit.com.

Warmup
Dynamic Athletic Movement

Skill
20 Minutes
All Levels

6 x 5
Overhead Squat
Downdog Push-ups

L3/4 – add weight each set if possible
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning

“That’s What She Said”

20 Minutes AMRAP

19 Wall Balls
8 Kettlebell Snatches R/L
4 Deadlifts 

L4-24k/16k SN, 225/175 DL

L3-20k/14k SN, 185/135 DL

All Rx Wall Balls 20/14

L2-0 
19 Wall Balls
8 Snatch R/L (substitute 16 KB Swings as necessary)
4 Sandbag Cleans