Happy March, if you don’t pay online (preferred method of payment) please bring payment to your next class.

For the month of March the 6:30pm class Monday through Thursday will be a regular class + open gym

WOD:

 A. 10 – 8 – 6 – 4 – 2

Back Squat

rest 2:00 mins between sets and build in weight

B. 8 min AMRAP

10 Wallballs

20 Double-Unders

For the month of March the 6:30pm class Monday through Thursday will be a regular class + open gym

If you pushed hard yesterday on the Open wod use today’s wod as recovery and choose the low end of these rep schemes

WOD:

EMOM x 20

1st min: 10-15 Calorie Row

2nd min: 10-15 Toes2Bar

3rd min: 8-15 Calorie Assault Bike

4th min: 30-50 second Plank

For the month of March the 6:30pm class Monday through Thursday will be a regular class + open gym

WOD:

CrossFit Open Workout 17.1

For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

20 minute time cap

scale as needed

Clean Eating Retest

A. 1 set of max strict pull-ups

B. “The Ghost”

6 Rounds

1 min Row for Calories

1 min Burpees

1 min Double-Unders

1 min rest

Don’t forget to watch the 1st workout of the 2017 CrossFit Games Open be announced tonight at 8pm HERE

We will be hitting these workouts every Monday for the next 5 weeks

WOD:

30 Calorie Assault Bike

30 KB Swings

30 Front Squats 

30 Toes2Bar

30 Push Press

30 Deadlifts

30 Wallballs

RX: 115/75

scale up or down as needed

WOD:

EMOM x 20

2 Power Cleans

Score is maximum load successfully lifted over the 20 minutes

So be aggressive but don’t miss or you will cost yourself that number in the total sum

post wod: tabata banded bridges

WOD:

EMOM x 21

1st min: Shuttle Sprints

2nd min: Ring Muscle-Ups, Bar Muscle-Ups, Chest2Bar Pull-ups

3rd min: Candlestick , Rolling Pistol , Pistol (click links)

Choose a progression and work for 30-40 seconds

We will be running the regular schedule today for President’s Day

WOD:

3 Rounds

10 Box Jumps

10 HSPUs

10 DB OH Walking Lunges

rest 5 mins

30 DB Squat Clean Thrusters

rest 3 min

3 min Max Anchored Sit-ups

Announcements:

We have open gym Monday through Thursday from 6:30-7:30pm. 

Please take a look at the clothes left on the hooks, what’s left after this week will be donated.

WOD:

3 Rounds

10 Pull-Ups

10 Front Squats

10 Burpees

RX+1:1365/95, RX: 95/65, Scale as needed

Directly into

21 – 15 -9

Slamballs

Burpees

Announcements:

We have open gym Monday through Thursday from 6:30-7:30pm. 

Please take a look at the clothes left on the hooks, what’s left after this week will be donated.

WOD:

EMOM x 20

1st min: 10-15 Calorie Row

2nd min: 6-10 Medball Cleans + 6-10 Hand-Release Push-ups