CrossFit Valley Park will host an "open gym" for the next 2011 CrossFit Games Sectionals. Workout #2 will be announced Tuesday and we will open our doors at 11 a.m. this Saturday. We will go until everyone is finished but you must arrive no later than 11:30 to participate. Anyone in the community can come in to have their workout validated. We will also take personal appointments to have your workout judged. However, this will cost $10. Please e-mail us with any questions and good luck to all competitors.
Monday Strength/Skill Work: Renegade Rows 5 x 12 (6 each arm). Alternate with "pause" Back Squats. 5 x 10. Using about 50-60% 1 rep max, do 5 squats, then hold in the bottom position for a 10 count, then 5 more squats. While in the bottom, you should work on solid positioning and respond to coaching cues.