For time:

33 BACK SQUATS 115/225

15 BURPEES

33 DEADLIFTS 115/225

15 BURPEES

33 KB SWINGS 53/70

15 BURPEES

• Racks are permitted but not required for those who are comfortable with the weight.

25min time cap

Sorry 0530 peeps, no class in the morning. I know the forecast can be wrong at times but it is straight up treacherous and it looks as if conditions overnight will intensify with ice. I apologize for the inconvenience and I hope that you can make a later class. If not, rest up for 12.3 or do this lovely home workout!

8min AMRAP

30 Squats

30 Flutter Kicks

Hey Peeps,

We are closing things down tonight after the 4:45pm due to diminishing road conditions.

To be clear: NO 5:45 or 6:45pm class!!

Homework

For time: 10 Wall Climbs

30 Push Ups

**ATTENTION**

Some important information on the CrossFit Open season for CrossFit Bangor!!

 EVERYONE (and I DO MEAN EVERYONE) can participate in the Open. Every WOD is scalable. There is an RX option for each workout, so please, pretty please give yourself a chance to succeed and do the Open. You WILL surprise yourself and be more than happy you did.

1 – WEEKEND OPEN SCHEDULE: Saturday (primary day) 9am-Until we are done, however, this does not mean show up at 10:30 and roll in when everyone is almost done. Sign up on WODIFY and show up at 9am ready to judge/cheer on and throw down! If you know there is a certain weekend/day that won’t work for you, don’t wait. Schedule it now!

• FRIDAYS – The Open workout will be scheduled for regular classes; however, NO VIDEO RECORDING will take place during regular classes. Also, if you are registered as an open athlete you MUST have a judge who has taken the judges course validate you! NO EXCEPTIONS! We are planning on splitting the class into heats so everyone will have a judge, which brings me to the next item below.

• VIDEO RECORDING- You must coordinate with a trainer ahead of time and as soon as possible!! If you know there is a certain weekend/day that won’t work for you, don’t wait; schedule it now! For those who are unsure if they will make regionals but stand a chance, you WILL be recorded if you want to be validated.

• DROP IN’s (NON-MEMBERS) You must schedule ahead of time that you are dropping in and looking for video validation! $25 will cover the drop in fee, video recording and judge validation. The standard $10 drop in fee applies for judge validation without video recording.

2 – SIGN UP FOR JUDGING – We will need help on this! You can go through the Judges Course via the Games website. This is FREE for you and will help you understand the standards. It will also help us help you!! www.crossfitgames.com

(Quick links on the right hand side of the page)

3 – SIGN UP TO COMPETE – This is a great tool to measure where you are individually as an athlete every year! Trust me, it’s fun to see yourself improve over the years!

www.crossfitgames.com

(Quick links on the right hand side of the page)

Not convinced? http://games.crossfit.com/video/me-vs

4 – SUPPORT YOUR FRIENDS – Encourage them and cheer for them!!

5 – READ THE RULE BOOK!! – It will answer a lot of questions!!

http://media.crossfit.com/games/pdf/2014CrossFitGames_Rulebook_140116.pdf

****ANNOUNCEMENT****

NO 0530/0630 CLASSES TOMORROW! February 14th, 2014

This will be the first time we have ever cancelled morning classes due to the weather so pass the word to your fellow early risers!

We figured if we are trying to keep people healthy, then it’s best to stay home and be off the roads if possible.

Shovel for time or take some extra time for mobility to prep for the Co-Ed Crusher on SATURDAY!!

Stay tuned for more information on 0830 class!!

Thanks everyone!!