Final Countdown: Join us tomorrow night at 8 pm for the last Open workout announcement of 2016. (#stillteamfraser)

Eternal Labs will be in house to demo their products and answer your questions tomorrow night. Not sure if you should take BCAAs, read “Should You Be Taking Branch Chain Amino Acids?” by CrossFit Invictus. (I toss some into my weekend protein smoothies before the Open workouts…I just might feel like a million bucks.)

Saturday Feast: We’re looking forward to seeing everyone on Saturday. We will have regular class at 9:30 for competitors and non-competitors alike. Like years past, Open workouts are the most exciting when we have a giant crowd gathered and everyone gets scored on the same day. We’ll start running heats during the 9:30 class. Please don’t wait until noon or Sunday to get scored. Let’s do this thing together! 

Warmup
Run to Sessions 2x

3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning
“Sweet Nothings”

Levels 2-4
4 Rounds AFAP (20 minutes)
Run 400 Yd
50 Double Unders
20 Ball Slams

L4 – As written
L3 – 25 DUs if you can’t string them unbroken
L2 – same as 3 OR sub 100 singles

Levels 0/1
3 Rounds AFAP (20 minutes)
Run 400 Yd
100 Single Unders
20 Ball Slams