Reminders:
- Foundations Class meets this Saturday @ 9AM!
Strength:
Push Press: 5×3
Conditioning:
1 mile Run TT
3/30/15
Reminders:
- You must submit your 15.5 score by 7PM tonight!
Strength:
Back Squat: 4×8 (sets begin every 2:30)
Conditioning:
5 Rounds:
- 20 KBS (55/35)
- 15 Burpees
3/29/15
Open Gym today from 10AM – 12PM
Yoga class starts after at 12:3oPM!
3/28/15
CrossFit Open:
It’s the last Saturday of the Open. We will run heats of the workout in place of the usual 10AM & 11AM classes today. We are limited by rowers with this workout, so those signed up for the Open have priority over those. Please sign up for a heat in advance. Those signed up for the Open, please grab a “blue lane.” Those not signed up for the Open, expect to run in place of rowing, and please sign up in a “grey lane” on the google doc.
HWCF – 15.5 Heat Sign Ups
Reminders:
- BBQ today @ 12:30PM. Friends and family are encouraged to join us! Bring yourself some drinks, and a dish to share if you’re feeling wild!
- Olympic Lifting class will be cancelled today, however if you were planning on coming in, you are more than welcome to lift until 1PM!
- Open gym tomorrow from 10AM – 12PM with Tommy D.! Followed up by Yoga at 12:30 with Melissa D.!
15.5
27-21-15-9
- Row for Calories
- Thrusters (95/65 Rx) (65/45 scaled)
For those not doing the Open:
For Time:
- 800m Run
- 27 Thrusters
- 600m Run
- 21 Thrusters
- 400m Run
- 15 Thrusters
- 200m Run
- 9 Thrusters
3/27/15
CrossFit Open:
Tomorrow, we will complete 15.5. This is the last week of the Open, and the last week that we will run heats of the workout in place of the usual 10AM & 11AM classes. We are limited by rowers with this workout, so those signed up for the Open have priority over those. Please sign up for a heat in advance. Those signed up for the Open, please grab a “blue lane.” Those not signed up for the Open, expect to run in place of rowing, and please sign up in a “grey lane” on the google doc.
HWCF – 15.5 Heat Sign Ups
Reminders:
- BBQ this Saturday after 15.5 @ 12:30PM. Friends and family are encouraged to join us! Bring yourself some drinks, and a dish to share if you’re feeling wild!
- Olympic Lifting class will be cancelled this Saturday, however if you were planning on coming in, you are more than welcome to lift until 1PM!
- Open gym tomorrow from 10AM – 12PM with Tommy D.! Followed up by Yoga at 12:30 with Melissa D.!
Strength:
Deadlift:4×3
Conditioning:
9-7-5
- Muscle Ups
18-14-10
- KBS (70/55)
Scaled:
18-14-10
- Pull Ups or Jumping Pull Ups
- Ring Dips or Push Ups
- KBS
3/26/15
CrossFit Open:
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced tonight, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
BBQ/Cookout
To celebrate the end of the Open we will be having BBQ following the Open WOD this Saturday around 12:30PM! Bring friends, family, drinks, and maybe even a dish to share!
Strength:
Make Up Strength
Conditioning:
4 Rounds:
In 3:30 complete:
- 400m Run
- ME TTB
3/25/15
CrossFit Open:
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
Strength:
In 15 minutes, find 3RM Thruster
Conditioning:
3 Rounds:
- 200m Row
- 15 Thrusters (115/75)
*Rest as needed between rounds, record fastest and slowest split
3/24/15
CrossFit Open:
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
Strength:
A1. Bench Press: 4×8
A2. Pendlay Rows: 4×8
Conditioning:
Part 1:
4 Rounds:
- 1 min AMRAP of Burpees
- 1 min Rest
Part 2:
4 Rounds:
- 1 min AMRAP of Strict Pull Ups (Ring Rows to scale)
- 1 min Rest
**Score each part separately
3/23/15
CrossFit Open:
It’s the final week! This Saturday will be the last Saturday where we will run heats of the Open WOD in place of our usual 10AM & 11AM classes. 15.5 is announced this Thursday night, so be on the lookout for Heat Sign Ups for Saturday shortly after the announcement.
Remember, you must submit your 15.4 score by 7PM today!
Strength:
Back Squat: 4×8 (sets start every 2:30)
Conditioning:
In teams of 2, complete the following in ANY order: (15 min cap)
- 1 Mile Run
- 150 KBS (70/55)
- 100 TTB
**The run must be completed before the the time cap for the score to count.
3/22/15
Open gym today from 10AM – 12PM!
Yoga w/ Melissa DiLeonardo is at 12:30PM!