Warm Up/ Stretch: TRAINING: 3 Rounds For Time: Row 50 Cals 150 double unders 50 walking lunges INTENT: -try to maintain a consistent 50 cal row pace on all 3, YES even under fatigue. -Double Unders: IF you have them do 150. IF you're hit or miss do 75-100. IF you barely have them grind through about 30-50-GET BETTER. ACCESSORY WORK: 100m Double OH DB Carry 10 DB bent rows (2x)

"Winners EMBRACE hard work. They LOVE the discipline of it, the trade- off they're making to WIN. Losers, on the other hand, see it as punishment. And THAT'S the difference. Winners thrive in competition, they don't cower in defeat" -Lou Holtz WARM UP TRAINING: AMRAP in: 1:00 row cals 1:00 power snatch 95/65 2:00 row cals 2:00 power snatch -rest 5 mins- AMRAP in: 1:00 clean and jerks 115/75 1:00 toes to bar 2:00 clean and jerks 2:00 toes to bar

"It takes a special humility to grasp that we know less even though you know and grasp more and more.... With the slightest amount of accomplishment comes the pressure to pretend we know more than we do...." -Ego Is The Enemy Stay hungry for knowledge NEVER stop asking questions.. WARM UP/STRETCH: TRAINING: EMOM 30: MIN 1: 12/8 cals AB or ski MIN 2: 50 Double unders or 30 penguin taps or practice DU's for :40 seconds MIN 3: 15/10 Perfect Pushups MIN 4: 6 Power Cleans 185/125

There is no 9am partner WOD. EVERYONE is welcome to participate in 17.1 If you are registered to compete, you need to be at the gym by 830 we will BREIF all REGISTERED ATHLETES at 845. WOD explanation, Review standards, etc etc... HEAT 1 will take off at 9:00am!! All registered ATHLETES, stay tuned in the FACEBOOK group for up to the MINUTE UPDATES. Also the Land Girls are making a special batch of their homemade CINNAMON rolls SERVED HOT, with your FAVORITE DRIVEN PROTEIN sh

WOD will be posted upon arrival. 🙌🏽🤙🏽😜 Xoxo -Bart

GO TO: https://games.crossfit.com and watch the 17.1 announcement

"Understanding MASTERY is a fluid process, IS KEY" "Assume the position of STUDENT as a lifelong journey...." "Every step, every juncture in life is an opportunity to LEARN" 17.1 drops tomorrow night. this should be fun... ; ) 3 rounds: Run tracks 150 dubs (75 PT or 300 singles) 25 pushups 25 box jumps 24/20 25 RKBs 70/53

The first OPEN WOD-17.1, will be released Thursday NIGHT! We will be throwing down Saturday 9am! WOD: 4 rounds for max REPS: with a 2:00 clock; Row 250/200m MAX Squat cleans 135/95 -rest 2:00- ACCESSORY WORK: 20 RDLs ea leg #35/15 50 pushups 20 squats with plate out front 25/10 50 AMSU

WARM UP: WOD: 100 burpees for time EMOM 5 thrusters 95/65 (20 min cap) -then- Accessory Work: 50 straight leg situps (add barbell if possible) 1:00 dead hang 50 Glute bridges (add barbell if possible) :20 hollow hold (x3) 50 BOX step ups 1:00 plank hold

"When we're born, we have an instinctual understanding of some of the most basics of life that includes, and goes way beyond, bending at our knees, instead of our lower backs, to pick something up off the ground. We're born knowing how to trust our instincts, how to breathe deeply, how to eat only when were hungry, how not to care what anyone thinks of our singing voices, dance moves, or hairdos, we know how to play , create and love without holding back. then, as we grow and