WoD: 

. Every Minute On The Minute for 20 Mins. Alternate between: . Min 1 - 15 / 10 Assault Bike Calories Min 2 - 40 secs MAX Double Unders Min 3 - 15 / 10 Concept2 Rowing Calories Min 4 - 40 sec Plank Hold

• "We fail at the margins of our experience" - CrossFit founder Greg Glassman.
• It may not be pretty but it sure is effective! Avoiding days like these harms your overall Fitness.
• On the doubles cap yourself at 50 reps should you get that far in 40 seconds.
• On the Plank Holds vary the position each visit. Go to the side. Go elbows-to-hands, etc.
• Scoring wise count all of your double under's. And then count how many round out of 20 you were successful in. You've been given the 10 timed rounds already so thats the lowest the score could be.

.   . Post your number of rounds to Beyond The Whiteboard.

The 2016 CrossFit Open starts up this Friday. If you are not sure on what that is then have a look here.

But to cut a long story short it is a 5 week long online-ran competition. Each week on Friday lunchtimes a new WoD will be posted for the whole world-wide CrossFit Community to have a crack at. The atmosphere is always electric. Every year we see PR's set by multiple people & at the end of the day it is a bag load of FUN!!!

Still deciding? Thats cool you have until the endow the weekend to make the decision. Think about it though. Think about why you might want to take part. Here is a nice vid from last year. These guys know their "why". Do you?

To sign up click here & upon registering select CrossFit CBD as your Affiliate & again select CrossFit CBD as your Team.

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