Clothing Drive Update!

We are still accepting donations through Tuesday’s 9am class so bring what you got!

 

 

ANNOUNCEMENTS

 

THE CROSSFIT OPEN

Sign up for the CrossFit Open by tomorrow afternoon (Tuesday, 2/5) so we can put you on an in-house team! We promise this is just a lot of pressure-free fun. SIGN UP HERE and we’ll announce teams right here on the blog on Wednesday, 2/6!

 

 

MUSCLE UP CAMP – UPDATED

UPDATE: We are allowing all levels to participate in this seminar. We will be including skills and drills that can be helpful at any level, but the coaches will determine whether or not athletes can/should try to get a full muscle up. If an athlete does not have several strict pull ups/dips, they should not expect to get a muscle up during this camp for safety reasons. 

The open is around the corner! We are going to be holding two 1-hour seminars dedicated to getting athletes their first muscle up or sharpening the skills of those that already have them and want to improve. We will address both ring and bar muscle ups.

The total cost to participate is $20 and that includes both of the 1-hour sessions. These will take place on back-to-back Saturdays. In the first hour session, we’ll work on the skills and drills needed for each piece of the muscle up and give you homework for the week. In the second session we will focus on putting those skills together into a beautiful, efficient muscle up. The following week, the CrossFit Open begins!

Session 1: Saturday, 2/9 from 12:30 – 1:30pm (following OLY Class)

Session 2: Saturday, 2/16 from 12:30 – 1:30pm (following OLY Class)

CLICK HERE to register for this 2-Part Muscle Up Camp!

 

CROSSFIT

 

PART 1

MYSTERY SQUATS – WEEK 2

15 Min AMRAP of either Front OR Back Squats

*Use the same Squat you used last week. If you got 30 or more reps, go up 10#. Do not go beyond 30 Reps.

**Use 70% 1RM. Your goal is to get 15-30 total reps. Break sets into 3-12 reps. Don’t go to failure. Use a weight that is challenging for 5-10 reps.

 

 

PART 2

RX Version

5 Rounds – 1:00 at each station to complete the prescribed work:

A. 40 Double Unders

B. 13 Toes to Bar

C. 20/16 Cal Bike or Row

*Score is the total number of rounds completed as written.

 

 

Scaled Version

5 Rounds:

:45 Max Double Unders

:15 REST

:45 Max Toes to Bar / Piked Toe Touch Crunches / Sit Ups

:15 REST

:45 Max Cal Bike or Row

:15 REST

 

 

PART 3 / AFTER CLASS

Seated Dumbbell Ext. Rotation with :04 Descent: 3×8 each arm

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