With the 2014 CrossFit OPEN right around the corner, here are some ‘need to knows’ so you are prepared for the open! Still need to sign up?! Go to The Games website and be sure to sign up for CrossFit 2 Serve as your affiliate.

  1. WOD’s are released every THURSDAY AT 5pm, February 27-March 29
  2. You will have until the following MONDAY at 5pm to submit your score
  3. If you are competing for Individual or Team scores you will need a certified CrossFit Judge as well as a video recording of the workout
  4. We will be doing the open Wods in class Thursday night and all day Friday!

 

CF Affiliates Hosting your 2014 Open WOD’s

March 1: Open WOD 1 @ CF Combine

 

March 8: Open WOD 2 @ CF Las Vegas

 

March 15: Open WOD 3 @ CF Max Effort

 

March 22: Open WOD 4 @ CF 702

 

March 29: Final Open WOD @ This IS CF

 

We at CF2S are going to be running in the color run which is a 5k race on Saturday February 22, we would like all of our members to come out and join us. When you go to the site register under our team CrossFit 2 serve!     Color Run

What Is Fitness

What Is CrossFit

Define your goals and work towards them!

Remember what you have posted on the goal wall and don’t let  anything or anyone steer you away from them.

Without a Goal Discipline Is Self Punishment!      

Great read…………Training and Competting

 

Workout

For time: 100 ABMAT Sit-ups………rest 5min then do the following

“Death By” – Pull-ups : 1 rep + 1 rep / 1 min

Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min
Finisher
Row : 4x 500 m

Each for time: Row: 4x 500 m
60 sec rest between each interval