Monday 02.17.14

Welcome to my favorite week of the year.
Killer Swarm week!

Here’s how this works,
Every day this week will be a Killer workout.  Top 5 times earn points.  50 for first , 40 for second, ect…

Only RX will get you points.  so if you get 1st on day 1 (50), 3rd on day 2 (30), 6th on day 3 (O), 5th on day 4 (10), and didnt rx day 5 (0), = 90 points for the week.

We are upping the ante this year.  Top male and female score for the entire week will get a gift card worth $25 to an online crossfit shop. (again faster, rogue, wodlove. whatever) pick when you win

Part 1 (40 minutes)

“Killer B”

5 rounds for time of:
40 Double Unders
30 Lateral Burpee (Over Barbell)s
20 Knees To Elbows
10 Deadlifts

(A) 315/210 (I) 80% of your 1 rep max,  (B) 70% your 1 rep max, single unders, abmat situps

Last years day 1 top 5

1. Chris   1. Laura
2. Paul     2. Steph
3. Jon       3. Sabrina
4. Matt
5 Mark

 SWARM PRE GAMES

Pre Games this Saturday. Starts at 9am ,  plan on being there till 3 but it could be sooner.
We need to get a count of how many are actually going to participate .

I will be creating a facebook post on the event,page  and reply to that.  or let a coach know and we will take care of it.  Don’t show up expecting to participate if you don’t let us know.  Thanks!