T minus 11 day to the start of the CrossFit Open. I will have a team signed up by the end of this week you can join on to. I have already seen some sign ups, lets keep them coming. We will be programming the Open WOD each Friday at the 5:15am, 9:30am, and 6pm. Just come to class and hit a fun WOD. No pressure, no stress, just fun. Here is the link to sign up. https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen. 3 B Day shout out’s tonight. First is Amy S! It was been a very challenging year for Amy who lost her husband 6 months ago. I just want Amy to know that we are all thinking of her on this first B Day without her husband. Amy has been a valued member of this community for years and I always enjoy having her in my classes. We are here to support you Amy and I hope you continue to get in for workouts to help through this challenging time. Next is Vanessa G. Vanessa is a focused, driven young lady with a passion for fitness. Vanessa continues to impress with each passing year with her strength, Oly, and skill movements. I always enjoy coaching Vanessa during those late night Wod’s and love the relationships she has developed in our community. Last but not least is Jen C! Jen is one of our founding member ‘s at 38 North and over 7 years later she is still walking though those doors. Jen has always been locked into to every thing we do in this community. From competing in the open, to participating in every social event, to supporting all that surround her every workout. It has been a great ride Jen thanks for continuing to make your fitness a priority. See you tomorrow. We will continue to program some old Open WOD’s. Tomorrow is one of my favorites.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle Swings/Wallfacing Handstand Hold/Inch Worm then 1 min jog

B) 10 Min EMOM

Clean+Push Jerk


10 Min EMOM

1st-10 Single Arm DB Clean and Jerk (5/arm)

2nd-30 Sec Assault

C) “11.5”

20 Min AMRAP

5 Power Clean 145/100 (Fitness Use Dumbells)

10 Toes 2 bar

15 Wallballs 20/14