Wednesday, January 15

Those of you that have been around for a while may remember the Grand Rapids Box Crawl we did in 2012. This was an event put on by all of the CrossFit gyms in town at the time and we traveled from gym to gym doing one workout at each. We are happy to announce that the box crawl is back for 2014! Thanks to Sam at CrossFit Grand Rapids, the Box Crawl will return as a fundraiser event for the Wounded Warrior Project. This event was a lot of fun and it was a great way for us to grow the CrossFit community in Grand Rapids. And now it supports a great cause! Did I mention that for just $25 you get to workout at four gyms in one day and get a ticket to the Griffins game that night! That's a really good deal, but it will be limited to 15 people from each gym. Registration is not open yet, but will be soon. Please click here for more information about the event. SCHEDULE UPDATE: As of Wednesday, January 15 we are adding open gym to the schedule Monday-Friday from 3:30-4:30 pm. Open gym gives you an opportunity to come in and work on skills you want to develop, get in some weightlifting from that class or get in a WOD if you can't make any other class times. Open gym is not a substitute for a regular class. There will be a coach on hand for open gym, but it will not be run like a class and everyone may be doing different things. If you can make it to a coached class, we highly recommend that. You probably already recognize the benefits of working out with the group, and everyone tends to work a little harder when surrounded by others, so please try to make it to class whenever possible. Open gym is there in case you can't or if you want to work on other things. Hopefully this will make some of your lives a little easier. Also, due to larger class sizes these days it is hard for us to have people working on their own thing during a CrossFit class, so open gym provides that time if you need it. Let us know if you have any questions.

Workout for Wednesday, January 15 EMOTM 10 min: 3 Front Squats From Floor

Open WOD 13.1 -- 17 min AMRAP: 40 Burpees 45/75 pound Snatch, 30 reps 30 Burpees 75/135 pound Snatch, 30 reps 20 Burpees 100/165 pound Snatch, 30 reps 10 burpees 120/210 pound Snatch, as many reps as possible

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