8/21 Fitness Friday

Sam practices the muscle-up transition. 
This week we tested our fitness with the Baseline. Many of you improved your times, switched your scalings, and did the workout as Rx'd for the first time. We are so impressed with all of you. Nicely done! 
CrossFit's definition of fitness is improved work capacity across broad time and modal domains. Retesting benchmark workouts, like the Baseline and the Femme workouts, enable us to compare our fitness across time. We will repeat the Baseline every 4 months or so. 
Another test of fitness are the CrossFit Games. This is the second year for the CrossFit Games Team Series. The Team Series tests the fitness of four-person teams, two men and two women.
It starts Sept. 8, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 14. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 6-12.
Teams will be able to choose between two versions of each workout: Rx’d or Scaled.
There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+). 
Contact Coach Leslie if you're interested in participating in the CrossFit Games Team Series. 
Today's Workout
10-8-6-4-2 reps, for time of: 
Muscle-up 
Weighted Step-ups, 25/15 lbs, 20/18 in
The Weighted Step ups are EACH LEG. The weight is a plate held with a PINCH GRIP in EACH HAND.

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