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This past weekend brought an end to the 2013 CrossFit Games Open. Five weeks is a major commitment, and we’re so proud of everyone who participated. It was great to witness you all battle through five tough workouts. We had so many PRs during this time, whether it was on the snatches in 13.1, your first MU in 13.3, or the (many) ladies who had never attempted a chest-to-bar pull up before but completed multiple reps during 13.5. Our team finished 17th in the region. Great job to everyone!


Now that the Open is finished, we will be structuring our programming to improve upon everyone’s performance for NEXT year. We want everyone to be stronger, faster, better in 2014. This coming week will be a bit of a deloading, low volume type of week, and then the rest of April will be spent in a ‘testing’ phase. We’ll get a lot of baseline numbers – 1RMs, rowing distances, benchmark workouts, etc – and from all the data will begin programming in cycles to address our weaknesses as a group. More info will be coming in the next few weeks!


Monday WOD

Wall walks – 5 sets of 3; rest 1 min


AMRAP 5 min

15 KB swings

15 burpees

Rest 2 min x2


3 rounds

30 sec R side plank

Rest 15 sec

30 sec L side plank

Rest 15 sec



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