<QUOTE OF THE DAY>

"We're all Bozos on a bus...until we find a way to express ourselves." - Steven Tyler
For many of us, Crossfit is our expression - our physical way of showing people who we are. For some of us it is a routine, for others it is an undying passion. Whatever it is to you...use it.

First things first...the CF Open WOD is POSTED!!! Simple, sucky, and...sucky.
The simple part: 7min AMRAP of one basic Crossfit movement.
The sucky part: The one basic Crossfit movement is ... wait for it ... BURPEES!
That's it - complete as many burpees as you can in 7mins. On the jump you must touch a target 6 inches above your max reach...pullup bar, ring, tape on the wall...whatever! Remember that you can do the WOD at Hybrid as long as you give notice to a coach and there is a coach counting your reps. If you havent signed up yet, go to  http://games.crossfit.com/ GET IT!!!

Next order of business: SPARTAN 300 WOD TODAY!!!

WORKOUT OF THE DAY
- Strength Session: Front Squat 3-3-3 @ 75%
Followed By...300 WOD
25 x Pullups
50 x Deadlifts @ #135/#95
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x KB Clean & Press @ #35/#25 (25 each arm)
25 x Pullups
POST YOUR TIMES!!!

Strength Work: Back Squat 3-3-3-3-3-3 
FOLLOWED
BY...
15min AMRAP of:
5 x
Pullups
10 x Wall Ball Shots @ 20#/14#
15 x Med
ball Twists