The CFWSC Open Team, Workout 1, and the BBQ

Sam with nice form in the middle of a WOD.

The first workout of the Open hit CrossFit West today. It is a savage one. The top male score was Emmett (duh!) with 139 and the top female score was Liz with 109. Second highest goes to Matt M with 127 and Erica with 108. Great work everyone.

You can still register for the Open and join the CF West team, which is at 50 people and growing. Sign up, folks! We will do the workout on Saturday at 11am, followed immediately by a BBQ. Meat, baby, good paleo meat! All are welcome (even if you do not do the WOD). Families too. Please bring something for the grill. The weather has been beautiful. Come sit in the sun, soak up some vitamin D, eat some protein, and enjoy yourself.

I am looking forward to it.


5 Rounds (not for time)

10 Hip Extensions on GHD

5 Inversions on the rings (keep the body as straight as possible)


Muscle Up 5-4-3-2-1

Do a 300m Row after each set.