3/1/16

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Strength:

Find a 1RM Snatch (Squat or Power)
then,
-15% for 3×1

Conditioning:

5 Rounds:

  • 1 min AMRAP of calories on Bike or Rower
  • 1 min Rest

2/29/26

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16.1 Scores

Don’t forget to submit your 16.1 score to games.crossfit.com by 7PM tonight! You wouldn’t want that lovely 20 min AMRAP to go to waste, now would you?

Strength:

Back Squat: 5×3 @ 85%

Conditioning:

3 Rounds:

  • 7 Muscle Ups (Scale is 10 Burpee Pull Ups)
  • 10 Thrusters (135/95)
  • 400m Run

 

2/28/16

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Open Gym today from 10AM – 12PM!

2/27/16

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16.1

It’s your lucky day! We can run a couple of heats of 16.1 at 12PM today during OLY. If you weren’t able to get 16.1 in last night, today and Sunday Open Gym are great opportunities to do so.
BE SURE TO SUBMIT YOUR SCORES TO GAMES.CROSSFIT.COM!
A big, big thank you to Katie M. & Justin C. (our superstar judges), Dana F. for helping set up, Sarah R. for taking pictures, and everyone else that chipped in!

Conditioning:

Surprise WOD!

2/26/16

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CrossFit Open 16.1

Our 1st Friday Night Lights Open WOD is tonight! The gym will be open at 5:00PM for warmups and workout demo. All are welcome to participate tonight, but please know…we can only accommodate 6 people/heat. YOU MUST SIGN UP FOR A HEAT TO GUARANTEE YOUR TIME TO WORKOUT.
Heat Sign Ups
Participating in Friday Night Lights counts as one of your weekly classes.

Hardware Team Series

Well, well, well…it looks like we have a little competition on our hands. Everyone participating in the Open has been placed onto a team! Coaches Tommy D, Tommy Y, Katy, and Owen are all Team Leads. Check out the link below for your team assignments. We have tried to make the teams as even as possible. Awards will be given out at the end of the Open for spirit, performance, consistency, best dressed, and potentially more!
Hardware Team Series – TEAMS

Conditioning:

16.1
20 min AMRAP:

  • 25ft OH Walking Lunge (95/65)
  • 8 Bar Facing Burpees
  • 25ft OH Walking Lunge
  • 8 CTB Pull Ups

2/25/16

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CrossFit Open:

The 1st 2016 CrossFit Open workout is announced tonight! Shortly after the announcement, be on the lookout for heat sign ups for Friday. If you didn’t already know (which I’m 99.9% sure you all already did), we are completing the 2016 Open workouts on Friday nights from 6PM – 8PM! The gym will be open at 5:30PM for warmups and workout standards, and we will begin running heats after. Our regular Friday night classes will be cancelled throughout the Open (Feb 26 through March 25).
We’ve got one more little surprise for the 2016 CrossFit Open. Join us tomorrow night to find out!

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk

 
 
 
 

2/24/16

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CrossFit Open:

The first or five weeks of Open workouts start this week! This year, we will be completing the Open workouts, “Friday Night Lights” style. In place of the Friday evening classes, we will be holding heats of the Open workouts, from 6-8PM. The gym will still be open at the usual 5:30PM, in order for athletes to warm up for the workout. The Open WOD will count towards one of your weekly classes, and you may participate regardless of whether you are signed up for the Open or not. No worries if you can’t make it to a Friday Night Open WOD. You will have other opportunities to complete the week’s Open WOD (Thursday PM Open Gym/Saturday Open Gym).
There’s still time to sign up! http://games.crossfit.com

Conditioning (first):

30 Front Squats for Time (70% 1RM Squat or 80% 1RM Clean)*
*Complete 50 Double Unders before every FS set (or 1:30 AMRAP Double Unders, is 50 is out of reach)**
**This includes the first set
***Record weight used, total time, and # of double unders

Strength:

RDL @ 40×0 tempo: 3×8

2/23/16

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CrossFit Open:

The first or five weeks of Open workouts start next week! This year, we will be completing the Open workouts, “Friday Night Lights” style. In place of the Friday evening classes, we will be holding heats of the Open workouts, from 6-8PM. The gym will still be open at the usual 5:30PM, in order for athletes to warm up for the workout. The Open WOD will count towards one of your weekly classes, and you may participate regardless of whether you are signed up for the Open or not. No worries if you can’t make it to a Friday Night Open WOD. You will have other opportunities to complete the week’s Open WOD (Thursday PM Open Gym/Saturday Open Gym).
There’s still time to sign up! http://games.crossfit.com

Strength:

A1. Bench Press: 4×8
A2. Pendlay Row: 4×8

Conditioning:

10 min AMRAP:

  • 8 TTB
  • 6 Wall Walks
  • 400m Run
  • 2 Rope Climbs (Scale = 10 Strict Pull Ups)

2/22/16

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CrossFit Open:

The first or five weeks of Open workouts start next week! This year, we will be completing the Open workouts, “Friday Night Lights” style. In place of the Friday evening classes, we will be holding heats of the Open workouts, from 6-8PM. The gym will still be open at the usual 5:30PM, in order for athletes to warm up for the workout. The Open WOD will count towards one of your weekly classes, and you may participate regardless of whether you are signed up for the Open or not. No worries if you can’t make it to a Friday Night Open WOD. You will have other opportunities to complete the week’s Open WOD (Thursday PM Open Gym/Saturday Open Gym).
There’s still time to sign up! http://games.crossfit.com

Strength:

Back Squat: 5×3 @ 85%

Conditioning:

For Time:
3-6-9-12-15

  • Clean (155/105 or 85% 1RM)
  • Burpee Over Bar

2/21/16

Open Gym today from 10AM – 12PM!