The OPEN Starts THIS WEEK. WODs Monday through Friday.

Our Awards Ceremony for the 2016 Diet Contest took place this weekend, and (I believe) a good time was had by all.   If you failed to finish, or finished but failed to attend, we’re sorry we missed you.  While I’d personally love for your CrossFit experience to expand past simply doing the workout and then leaving till the next one;  I realize that parties, socializing and having fun aren’t for everyone, and that doesn’t  make you Buffalo Bill from Silence of the Lambs.  Nevertheless, we’d love to see you at a future social get-together, in-house competition and/or special event; in the meantime enjoy your suit of human skin.

The Winners of your 2016 Diet Contest Were- Rebecca M.  and Scott Shap.  each walking away with $400.  Michaela M. was awarded our Lifetime Achievement Award, for her great attitude and humorous blog comments dating back to 2010.  Bob F. took home the “Spirit of CrossFit” award for his consistent hard work, lack of complaints and steady improvement.  The day of he PR’ed his clean at 200 and then 205 lbs.

Lowest absolute Bodyfat goes to Glen M. (who also, for the 2nd year in a row finished second in the diet contest voting) and Beth G. at 8%(!!!!)  and 12% respectively.

Greatest total poundage loss went to Susan W.  who dropped 14 and Jesse J who shed 20.

Many pictures at on the Instagram.  Username:  Crossfitcb.  Profile is Open and you don;t have to join or sign up.

 

Diet Contest is now behind us.  Here comes the Open.

 

Competitors, recall that Thursday is the day the workouts are released and as such, you may (probably should) take at least Thursday off in order to be optimal for a possible performance on Friday, rest Sat and Sun, repeat on Monday scenario.  Feel free to disregard any WOD that you feel like might compromise your Open performance.

Monday-  DT.  5 Rounds for time of 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead @ 155/105.

Tuesday-  4×5 Front Squat ascending.  4×5 Shoulder Press ascending.  3×8 Pistols (scale to Reverse Lunges).  3×8 Seated Dumbell Press.  3×20 -Slow GHD Situps.

Wednesday-   A)  AMRAP in 10-  10 Burpees to a 6″ target, 10 Chest 2 Bar pullups.  B) AMRAP in 10 Airdyne 15 calories, 15 KB swings.

Thursday- Fight Gone Bad.

Friday-  OPEN WORKOUT 16.1 is an option.  We’ll program Friday as soon as 16.1 is announced.