This Saturday is Power Yoga Saturday!! We had a great turn-out and butt-kicker workout last month! This is a free class, from 10am – 11am. Our regular Team WOD will follow from 11 - 12pm. The Power Yoga class is incredible for our flexibility and stability. Even if you’ve never done yoga before, our instructor will walk us through every move, so don’t be shy (or chicken!). Come and enjoy the S—T—E—T—C—H!!
The next Open WOD, 14.2, will be released tonight (3/6)! This will be our WOD all day Friday. Make-up sessions will be Saturday from 9 – 10am! and Monday as needed. Come workout, or cheer on our competing athletes!!
800 Meter Run
20 OHS 75/45
20 Hang Cleans
20 Dead Lifts
800 Meter Run
10 min EMOM of:
Deadlifts at 65% of 1rm
3 every min.
5 rounds for time:
800 m run
30 KB swings 55/35
Congrats to all who completed 14.1!! We’ll see what next week has to challenge us!
Bench Press – Establish your 1 rep max in 15 minutes
10 Lunges, front rack position, 45/35
10 Lunges, overhead 45/35
10 Lunges, front rack position 45/35
30 Ring dips
3 Rope climbs
We are on the last day to improve your 14.1 times for the CrossFit Open. You can do 14.1 at any time today if you need to redo your times. Make sure you post your scores before 7:00pm to give us time to validate your scores.
Clean and Jerk
10 min EMOM of 5 full squat clean and jerks @ 50% 1RM
15 min EMOM of:
10 Wall Balls 20/14
15 Sit Ups W/medball 2014
20 KB swings 55/35
25 Air Squats
The OPEN has begun!!!
We will be doing 14.1 all day Friday, with make-up sessions Saturday morning during Open Gym time (9am – 11am). If you need to do the Open WOD on Monday, that’s fine, but let us know when you are coming so we can be sure to have a certified judge available.
Since we will be doing the Open in heats, there will be no skill on Open Fridays
10 minute AMRAP of:
30 Double Unders and
15 Snatches 75/55
For those of you who may not have ventured outside of your home in the past few weeks… Tomorrow at 5PM is the deadline for the Open Registration!!! The first Open WOD will be released tomorrow night (Thursday) at 8pm (Eastern). Our schedule will be as follows:
Friday – We will be doing the posted Open WOD
Saturday – during the “open gym” time, make-up session for the Open
Monday – If you were not able to do the Open the previous weekend, this is your last chance. All results must be entered by 8pm (Eastern). Please email or text us if you need to schedule your Open WOD so we can be sure that a certified judge is available.
For Thursday, we’re gonna keep it simple!
Time for more PR’s. Let’s hear it for Front Squats!
This is the LAST DAY PEOPLE!! The Games Registration closes after the 26th, so sign up! (Hey, it’s 20 bucks and honestly a lot of fun, so DO IT!)
House of Cards!!!!
Teams of 3, work together to complete the deck! The number of the card that you draw is the number of reps that you do. (Aces = 11 reps)
Clubs: Clean & Jerks 95/65
Hearts: Ring Dips
Jokers: 20 Burpees!!
20 minutes to establish your (new!) 1 Rep Max Back Squat
4 Rounds of:
1 Rope Climb
10 Dead Lifts 225/145
20 KB Swings 55/35
15 minute AMRAP of:
5 Hang Power Cleans 95/65
10 Front Rack Walking Lunges 95/65
30 Double Unders