02/12/18

Thanks to everyone that braved the snow and came out to our 10 Year Anniversary party!!! Here’s to another 10 years of being strong.

Video: Dave Castro announcing 18.zero

Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.

Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.

Workout of the Day
1. WOD, pt. 1 (35:00-47:00)
“18.Zero”
21-15-9 reps for time of:
Dumbbell Snatch (50lbs/35lbs)
Burpees, jumping over the dumbbell

L3 – (50lbs/35lbs)
L2 – (35lbs/25lbs)
L1 – (25lbs/15lbs) Plate-to-overhead

Keep the clock running from part 1, when the clock hits 12 minutes do:

2. Workout, part 2 (47:00-55:00)
3 Rounds for time:
10 Deadlift
10 Burpee Box Jump

L3 – (315lbs/205lbs) (24/20″)
L2 – (255lbs/175lbs) (20/16″)
L1 – (185lbs/135lbs) Plates

*7 minute cap on both workouts.

3. Cool Down (55:00-60:00)
Banded hamstring stretch, 60 seconds/side

COACH AND ATHLETE NOTES:
We’ve got a double-WOD today! Scaling on 18.zero should happen on the dumbbell weight. Try to keep the burpees and numbers normal. Pay attention to that new standard! The Deadlifts on part 2 are supposed to be heavy. If you are able to complete round 2 and 3 unbroken, you likely went too light. The DL/BJ combination can sneak up on you, so make sure you pay attention to good form on the lifts and jumps.

Post your scores to the Whiteboard.