Friday, December 21

A quick note about Saturday - we'll be doing the 12 Days of Christmas WOD again just like last year. It's a long one, but a lot of fun. Hope you all can make it. And if you have a Santa hat or some garland to wear, please do! Especially if the garland is made of popcorn. Now on to business:

We are starting a competition team at CrossFit 616. This is specifically geared for prepping for the CrossFit Open in March, but will help prepare you for any CrossFit competition in the future.

The competition team is open to anyone that wants to put in some extra work to prepare for CrossFit competitions. We will program the daily WODs at the gym with a focus on preparing for the Open, and there will be about 30 minutes of extra work that will round out your training.

The goal is to prepare you as well as we possibly can to perform in the Open. You will need more intense and dedicated training if you want to take your performance to the next level. The competition team program will provide you with that opportunity.

Once again, this program is open to everyone, and even if you don't have expectations of qualifying for regionals it will benefit you. You will become a better CrossFitter and will be fitter overall.

If you don't want to join the team that is fine. You can still workout with us at any of the regular class times and you can still do the CrossFit Open. In fact, we really want you all to participate in the Open whether you join the team or not.

We would love to send a team or individuals to regionals, and the more people that participate the more chances we have at doing that.

If you would like to join the team, want more details or have any other questions, please let us know ASAP!

Thanks again for your time and your hard work, CrossFit 616 Coaches

Workout for Friday, December 21 Warmup Run/Jump Rope Jumping Jacks Mountain Climbers Situps Arm Circles Leg Swings Squats Duck Walk Ankle Mobility

Skill/Strength Pistols 5 Sets of 5 Each Leg

WOD 5 Rounds for time 15 Back Squats (135/95) 8 Handstand Pushups

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