Friday 03.15.13

Cindy S. covers some ground at Disney World!

1st Annual MuscaVegas St. Paddy's Day Throwdown is SUNDAY!!!

Spring Break Photo Contest

Submissions accepted through 04/13.

We're validating CF Open 13.2 WODs through this Saturday. If you are a registered Open participant, please let us know when you plan on doing the WOD. Saturday will offer up 13.2 as a WOD Choice for everyone else wanting to take a stab at the challenge.

Et tu, Brute? Big 24 is back this Ides of March, so add 5 pounds to the loads you have recorded from last Friday's Big 24. Think about what went well last time and what needs improvement. How's that front rack position on your squat cleans? How are your feet during your hang power snatch and overhead squat? What mobility work do you need to do before and during the WOD to effect change on your position for overhead squats, squat cleans, or push press?

This WOD is NOT TIMED, so maximize the use of your hour by focusing on technique and on foam rolling, lacrosse ball mashing, or band stretching your issues in between rounds. For serious. Full range of motion is a beautiful thing, inside and outside of the gym. You ARE the owner's manual for your body, so put it in action and maintain, baby.

WOD

"The Big 24"

8 Rounds: 3 hang power snatch + overhead squat

8 Rounds: 3 power clean + push press

8 Rounds: 3 squat cleans