Open week 1 is in the books! (Unless you want to give it one more nudge today at 9:30 or 12:30 Remember to submit your scores guys so that I can validate them for you. Has to be done by 2pm today!

Well done to Sandy and Gareth for completing their CrossFit self defence course on the weekend. the photo above is with the legend Tony Blauer. We look forward to learning some stuff from you guys!

Todays workout:

Strength

Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

Conditioning

Modified from CrossFit.com 140218

Note: The original HQ workout had cleans at 225/155#

7 minute AMRAP of:

5 Box Jumps
3 Cleans (any style) 85/60 kg