Friday – 020113

*Today is the 1st day of February basecamp! We look forward to meeting some new faces that are joining our Overdrive family!

**Reminder that the CFNV Challenge is this weekend as our very own Viktor and Janey will be competing! Team WOD Saturday will be run by Herbie, however, Sunday the box will be closed.

***Anyone interested in becoming an official Crossfit judge can now go online and take the judges course. It is $10 and requires you to pass a series of tests. Once completed, you will be eligible to judge at the Regional level as well as any future Crossfit event! (Not to mention, you can also be keen eyes and help out your Overdrive coaches call out “NO REP”)

Online Judges Course

Skills Practice : Butterfly Pull-Ups
Mobility : Hip Flexors and Ankles
SWOD : Back Squat 5-5-5 @ 80%
CWOD : Three rounds for time of
30 Pull-ups
155/105 pound Deadlift, 30 reps
30 Box jump, 24 inch box