The third week of the CrossFit Open is this week with a workout that is in fact a repeat of last year. Tomorrow, at CF White Rock, our athletes will take on the 12 min AMRAP consisting of 150 wallballs, 90 double-unders, and 30 muscle-ups that comprise workout 13.3. If you would like to take this WOD on  you can come to any class today and do it. Can’t make it today? Come by on Sunday during the endurance WOD at 11am and the gym will be open. Once you know your score, then check out the CF Games leaderboard to see where you stack up against the 120,000 performing this workout. Hopefully your legs don’t end up like this afterwards.

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– Weekend Schedule –

Saturday

8:00am Olympic lifting

9:00am Masters class

10:00am Regular CrossFit

12:30pm Workout 13.3 at CF White Rock (come support our athletes!)

Sunday

11:00am Endurance class & 13.3 make-up

” The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.” – Artie Dreschler

The goal of this class is to teach the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or would just like to focus more on the two lifts? Then this class is for you whether you are fresh out of the CF Prep Course or a seasoned EDCF veteran. These classes are offered Wednesday evenings at 7:30PM and Saturday mornings at 8:00AM.