March 20 Rest Day

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Today is the last day to sign-up for our first sessions of The Nine. Let's just put it this way. Don't sign-up now. Please don't. We really want to compare the group who practiced mastering these moves versus those who did not. It's gonna be your ass burning from rounds and rounds and rounds of Tabata Squats 'cause one of the trainers is tired of yelling, "GET LOWER!" Or when some rookie push-jerks your scrawny ass and blows past your time during each WOD, don't say we didn't give you the opportunity to better your skill set.

Every WINNER you know practices the basics constant- and consistently. Master the basics and the most difficult tasks become easier. Want to know what it means to master the basics? Download this free article from The CrossFit Journal on Virtuosity and begin to understand what it means to "do the common uncommonly well."

Sign-up today and we'll see you at 9 AM SHARP on Saturday.

Saturday's WOD will be The CrossFit Total. The Total was designed to gauge power and strength while implementing CrossFit methodologies. Your goal is to achieve a 1RM (1 Rep Max) on specific functional lifts (performed in this order): back squat, strict press, and deadlift. There is no time limit; however, multiple progressions to reach your maximum lift are not allowed. After warming-up for each lift, you are allowed ONLY THREE ATTEMPTS to hit your 1RM.

Want to break your personal record? Keep this in mind during your lifts. The first attempt should be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know you can do for a single rep -- quite possibly your current PR. And the third lift is a weight you want to do.

Since Friday is technically a rest day, we're offering The Total today, as well as Saturday. We want EVERYONE to complete a new Total, as we head into April and start preparing for our skill tests. Let's break some personal and gym records.

REST DAY WOD

1. The CrossFit Total

Squat

Press

Deadlift

-- or --

2. Join us at 6 AM as we say good-bye to Jenny before she leaves us on her mission to rescue Guatemala from an invasion of killer aardvarks! And no -- you won't know the WOD until you reach the gym.