Monday – 011413

(Who’s ready for the Crossfit Games Open 2013?! Registration begins Jan.30, with competition starting first week of March!)

New Years Challenge – Day 3
Remember to submit your recipes to our FB page “Overdrive New Years Challenge 2013”. There will also be a poster put up in the box for your team to check off your weekly accomplishments.

“Cross It Off”
Reminder that the box will be closed 6 pm & 7 pm classes this Friday January 18 as all coaches will be representing at the Lululemon event. We encourage everyone to come out and support this free event as Overdrive will be running the Crossfit component from 7-8 pm. Yoga follows from 8-9 pm.
*4 pm regular class only, basecamp will be switched to 5 pm(all basecampers involved in the New Years challenge will get full attendance marks for this week if you attend Monday and Wednesday)

Skills Practice : Ring Dips
SWOD : Deadlift
5-5-5-5-5
*Efforts are 5 RMs, warm-up to ~70-75% then begin sets
CWOD : For time
100 DU
30 Burpees
30 KB Swings
75 DU
20 Burpees
20 KB Swings
50 DU
10 Burpees
10 KB Swings