Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!
2/18/17
Focus of Today’s Foundations:
- Snatch
- Push Ups
- Burpees
Strength:
DB Snatches: 5×3 (each arm)
Conditioning (Practice):
Teams of 2 complete the following,
17 min AMRAP:
- 40 DB Snatches (50/35)
- 40 Burpees
- 400m Run*
*One partner working at a time, except with the run – partners will run a fill 400m together
2/17/17
CrossFit Open Kickoff
Tonight at 6:30PM we will be holding our CrossFit Open Kickoff. Please register for the CrossFit Open by today at 5PM (REGISTER HERE). All athletes participating in the Open will be split into (4) teams, which will be announced on Friday evening. We’ll then run heats of our Open Kickoff WOD to finish the night out. Please sign up for a heat here.
Our regular Friday night classes will be canceled throughout the Open (2/17 to 3/24). During these weeks the Friday night schedule will be:
- 5:30PM – Open Gym/Warm up for Open WOD
- 6:30PM – Open WOD
Open Kickoff WOD/Class WOD
6 mins to establish a 1RM Clean & Jerk
2 mins to establish a ME set of Pull Ups (scale to Jumping Pull Ups)
1 min rest/transition
1 mile Run
2/16/17
CrossFit Open Kickoff
This Friday, 2/17, at 6:30PM we will be holding our CrossFit Open Kickoff. Please register for the CrossFit Open by Friday at 5PM (REGISTER HERE). All athletes participating in the Open will be split into (4) teams, which will be announced on Friday evening. We’ll then run heats of our Open Kickoff WOD to finish the night out.
The CrossFit Open Kickoff WOD will be announced Thursday night at 7:00PM.
Our regular Friday night classes will be canceled throughout the Open (2/17 to 3/24). During these weeks the Friday night schedule will be:
- 5:30PM – Open Gym/Warm up for Open WOD
- 6:30PM – Open WOD
Focus of Today’s Foundations:
- Push Press
- Push Jerk
- KBS
2/15/17
CrossFit Open Kickoff
This Friday, 2/17, at 6:30PM we will be holding our CrossFit Open Kickoff. Please register for the CrossFit Open by Friday at 5PM (REGISTER HERE). All athletes participating in the Open will be split into (4) teams, which will be announced on Friday evening. We’ll then run heats of our Open Kickoff WOD to finish the night out.
The CrossFit Open Kickoff WOD will be announced Thursday night at 7:00PM.
Our regular Friday night classes will be canceled throughout the Open (2/17 to 3/24). During these weeks the Friday night schedule will be:
- 5:30PM – Open Gym/Warm up for Open WOD
- 6:30PM – Open WOD
Strength:
A1. Weighted Push Ups: 10RM, then -10% for 2×10
A2. DB Row: 10RM, then-20% for 2×10
Conditioning (Test):
Performance:
8 min AMRAP:
- 10 HSPU
- 15 Power Clean (165/115)
Fitness:
8 min AMRAP:
- 10 Strict Press (70% 1RM)
- 30 KBS (53/35)
2/14/17
CrossFit Open Kickoff
This Friday, 2/17, at 6:30PM we will be holding our CrossFit Open Kickoff. Please register for the CrossFit Open by Friday at 5PM (REGISTER HERE). All athletes participating in the Open will be split into (4) teams, which will be announced on Friday evening. We’ll then run heats of our Open Kickoff WOD to finish the night out.
The CrossFit Open Kickoff WOD will be announced Thursday night at 7:00PM.
Our regular Friday night classes will be canceled throughout the Open (2/17 to 3/24). During these weeks the Friday night schedule will be:
- 5:30PM – Open Gym/Warm up for Open WOD
- 6:30PM – Open WOD
Strength:
TTB: 3 x ME
Conditioning (Test):
In teams of 2, work to complete 10 total rounds (5 each) of:
- 20 cal Row or Bike
- 7 Burpees Over Rower or Parallettes
(18 min cap)
2/13/17
CrossFit Open Kickoff
This Friday, 2/17, at 6:30PM we will be holding our CrossFit Open Kickoff. Please register for the CrossFit Open by Friday at 5PM (REGISTER HERE). All athletes participating in the Open will be split into (4) teams, which will be announced on Friday evening. We’ll then run heats of our Open Kickoff WOD to finish the night out.
The CrossFit Open Kickoff WOD will be announced Thursday night at 7:00PM.
Our regular Friday night classes will be canceled throughout the Open (2/17 to 3/24). During these weeks the Friday night schedule will be:
- 5:30PM – Open Gym/Warm up for Open WOD
- 6:30PM – Open WOD
Strength:
Back Squat: 4×10 – Sets begin every 3 mins (make sure you finish your reps within 30 seconds). Go up in weight from last week
Conditioning (Practice):
For Time:
- 100 Double Unders
- 50 Pull Ups
- 800m Run
2/12/17
Yoga is canceled today.
Open Gym is from 10AM – 12PM!
2/11/17
Yoga is Canceled Tomorrow
2017 CrossFit Open
Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!
Focus of Today’s Foundations:
- Strict Press
- Deadlift
- Rowing
Strength:
Find a 1RM Thruster (pull from floor)
Conditioning (Test):
For Time:
- 21 Thrusters (115/75)
- 800m Run
- 15 Thrusters
- 600m Run
- 9 Thrusters
- 400m Run
(16 min cap)
2/10/17
Yoga is Canceled this Sunday, 2/12
2017 CrossFit Open
Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!
Strength:
A. 1 1/4 Front Squat: 4×5 (Perform a set every 2:30, make sure all 5 reps are completed within 30 secs)
B. Nordic Curls: 4×3 w/ a 3 sec descent
Conditioning (Practice):
3 Rounds:
- ME Strict Pull Ups
- 30 Burpees
(10 min cap)