02/21/12 – CF Open Update

Hello All,

Sorry for the last minute change, but I didn’t realize the workouts are not being released until 8pm on Wednesday nights.  Therefore, Wednesdays will go back to a regular schedule.  The planned times for people who are competing and need to be judged will be on Thursdays @ 5:15pm and 6:00pm, and Saturdays at 10am. Disregard all previous posts I made about the CrossFit Open WOD times.

For those competing on Thursday, Wednesday will be recovery and mobility days with a short cardio based workout.  This Wednesday will be mobility and a 2k row.  For those not competing, the workout for Wednesday will be released tomorrow night @ 9pm.

Thanks, and sorry for the change!


Practical Paleo Seminar @ Brazen Athletics – For those of you interested in learning more about a Paleo lifestyle, here is a great opportunity for you!   Diane San Filipo of Balanced Bites will be leading the seminar.  Check it out!


Schedule –

  • Mobility Warm Up
  • Strength – 5×10 Ring Dips (Use weight if possible)
  • WOD – “Annie” – 50-40-30-20-10 reps for time of
    • Double Unders (Sub 12″ box jumps)
    • Sit Ups
  • Accessory – 2×30 Hip Extension or Reverse Hypers
  • Stretch


20 thoughts on “02/21/12 – CF Open Update”

  1. After all that falling I did on the mountain…Annie is going to feel AWESOME! Can’t wait 🙂

    PS: Lara can kill most men in a quad comp!

  2. +2


    Butternut Squash Shooters with Cranberries
    Crudite with Lemon Caper Dip

    Roasted Boneless Rib Eye of Beef

    Natirar Roasted Seasonal Vegetables

    Salad Vinaigrette with Garlic Shrimp

    Sweet Potato Fries

    Seasonal Fruit Sorbet with Fresh Berries