Happy Birthday Toby! We miss you already! Post Birthday wishes to comments.

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The Olympic lifting classes will start on Wednesday March 7th at 7:00pm and go for three consecutive Wednesday’s, it is open to the first 15 names on the board and will cost $30 for the three classes. We are bringing in Dave Chiu, an Olympic Lifting coach to teach these classes, so it is well worth your time and money if you have any interest in improving your Olympic lifts!

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Attention: If you are planning on participating in the CrossFit Games Open then you need to get registered ASAP! Click here to register, and make sure to pick CrossFit Draper as your team! Also we will be doing some practice WOD’s on Saturday’s at 9:00am for anyone participating in the open!
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This weeks WOD’s are going to be a hopper style program, meaning each one of the trainers has created a WOD and we have randomly put them together to make a very unknown/get what you get kind of a week!

Remember when Toby used to use the beaded jump rope! We Miss you Tob!

WOD

“Rebecca’s Pick”
Work on wrist mobility and depth of squat mobility pre wod
Then:
Barbell Complex-Max Weight from Ute CF
6 Rounds for max weightof:
3 Hang Cleans
3 Front Squats
3 Thrusters
*Rest 2min between rounds
*You can add weight between rounds
*If barbell is dropped during a round, you must start that round over.
Then:
Ab Work
30 Ab Mat Sit-ups
60 Russian Twists
60 Bicycles
60 Scissor Kicks
30 Double Crunches
60 Crunches to your Knee (30 each side)
30 Ab Mat Sit-Ups

Here is a preview of what we will be working on pre-WOD!

“Until one is committed, there is hesitancy, the chance to draw back. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now.” 
– William H Murray