Jessica slays bar muscle-ups!

The CrossFit Open is upon us! Sign up on the CrossFit Open website to see how you measure up against the fittest in the world!
Click here to sign up

• There is a one-time $20 fee to register as an athlete, payable by credit card.
• After you have paid the fee, you will be taken to your Athlete Profile.
• IMPORTANT: On the left-hand side of your Athlete Profile, select the Affiliate CrossFit East Bay.
• ALSO IMPORTANT: After you select your affiliate, join the Team CrossFit East Bay.

CFEB will host a trainer-judged, validated Open workout every Saturday morning during the Open.

If you are participating in the Open, you must sign up on the Open website AND complete Open Workout 12.1 by 5PM PST on February 26.

WOD 120223

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Run 800m
15 Sumo Deadlifts 135/95lb
21 Jumping pull-ups
Run 400m
12 Sumo Deadlifts 135/95lb
15 Jumping pull-ups
Run 200m
9 Sumo Deadlifts 135/95lb
9 Jumping pull-ups

Post time to comments.

CrossFit Body 6:30AM, Yoga Room*

*We will have class downstairs in the CrossFit Area today!

Mobility/stretching: Shoulders

Skill:Kipping pull-ups:

• Shapes: Hollow rock & Superman
• Tap swings, CF-style
• Kipping pull-up attempts

Conditioning:

A. Take max rep static pull-ups (use a band for assistance), then do these reps: max reps-1, max reps-2, max reps-2

B. 5 rounds:
3 Toes-to-bar (static)
6 Superman rocks (or Supermans)
9 Air squats

Post max reps in part A and total reps in part B to comments.