3/22/16

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Strength:

A1. DB Bench Press: 5×5
A2. Weighted Pull Ups: 5×5

Conditioning:

4 Rounds:

  • 10 STO (135/95)
  • 40 Double Unders (120 Single Unders)

3/21/16

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16.4 – Submit Your Scores!

Scores must be submitted to games.crossfit.com by 7PM tonight!

Strength:

Find a 1RM Back Squat

Conditioning:

3 Rounds:

  • 5 Box Jumps
  • 10 Back Squat @ 70% (pull from rack)
  • 15 Burpees Over Bar
  • 400m Run

3/20/16

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Open Gym today from 10AM – 12PM!

3/19/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • KBS
  • Rowing
CrossFit Conditioning:

Yet another week of surprises!

3/18/16

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Today’s Schedule:
  • 6AM – CrossFit
  • 12PM – CrossFit
  • 5:30PM & 6:30PM – 6PM – 9PM Friday Night Lights*
Friday Night Lights*

We will be running heats of the 16.4 tonight in place of our regular classes. The gym will be open at 5PM, and heats begin at 6PM. All are welcome to participate, but you must sign up for a heat in advance:
Heat Sign Ups
Please remember, that participating in Friday Night Lights counts towards one of your weekly classes.

CrossFit Open 16.4

13 min AMRAP:

  • 55 Deadlifts (225/155)
  • 55 Wall Balls (20/14)
  • 55 Calorie Row
  • 55 HSPU

 

3/17/16

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16.4

The CrossFit Open Workout 16.4 is announced tonight at 7PM. Be on the lookout for Heat Sign Ups later tonight for Friday Night Lights!

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

3/16/16

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Strength:

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

Conditioning:

4 Rounds:

  • 10 Thrusters (115/75)
  • 10 Burpee Box Jumps

*Rest 1-2 minutes between each round

3/15/16

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Conditioning:

Part A.
1k Row Time Trial
Part B.
100 KBS for time (70/55)*
*6 TTB before every set of TTB (including the first)

3/14/16

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16.3 – Submit Your Scores!

Scores need to be submitted by 7PM tonight!

Strength:

Back Squat: 3RM, then -10% for 3×3

Conditioning:

For Time:

  • 50 Wall Balls (20/14)
  • 20 HSPU
  • 25 Wall Balls
  • 15 HSPU

3/13/16

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Open Gym today from 10AM – 12PM!