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February WOD Fest





Hey team!


With the excitement and enjoyment that arose out of the Reindeer Games, we thought it would be a great idea to follow up with another "in house" competition in February! This week will be ideally positioned about a month out from the CrossFit Open, allowing you to have some fun and tune your skills.


If you missed out on the Reindeer Games, here's a brief overview of what to expect in the FWF.


  1. We'll run the competition from Feb 8-13, with the events running as our in-class wods

  2. There will be options for Scaled, Rx, and Comp level members, so something for everybody!

  3. We'll have a google sheets scorecard that you can enter your scores into at the end of the week

  4. There will be some Vic City prizes on hand to the top 3 in each division!


Our last one was great fun, and really amped up the excitement level in the classes. There was a lot of encouragement, tons of PRs, and a fresh energy that people have carried forwards in their training. We're hoping that this next event in February will keep that energy going!


No need to pre-register or anything like that, just show up, do the workouts with great form and keeping good count, and that's it.


Good times coming team!


Cam



 

TRAINING WEDNESDAY THURSDAY



WARM UP x 2


With a single KB:

10 russian swings

4 presses per side

6 goblet squats with 2 sec pause at the bottom

20 jumping jacks





SKILL


Shoulder-to-Overhead (from a rack) 5-5-5-5-5-5

Build so that the last three sets are tough! Go E2M, your choice of push jerk or split jerk or combo!



WOD: Kip, grip, and trip


Every 1 min for 24 mins, rotating through:

12 Toes-to-bars

14 Alternating Dumbbell Snatches, 50/35 lbs

Single Arm Dumbbell Overhead Walking Lunge, 50 ft

Rest 1 min


FG2: 7 toes to bar, lunge with dumbbell in goblet position and scale db if needed to 25/40


FG1: Hanging knee raise, scale DB


CP: 16 ttb, 20 snatches

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