ANNOUNCEMENTS

THE CROSSFIT OPEN

There are still 2 more weeks until the Spring 2019 CrossFit Open begins! If you forgot to sign up or are on the fence about it, sign up now and email Coach Adrian (adrian@hardwarecrossfit.com) so we can put you on a team!

THE CROSSFIT OPEN KICK-OFF PARTY

Friday Night, 2/22 will not only be our first FRIDAY NIGHT LIGHTS event of the Spring 2019 Open, but it’s also the end of the New Year Nutritional Challenge! We are planning to celebrate endings and beginnings with a big ol’ party! Details about Friday Night Lights and the Kick-Off Party can be found HERE!

We hope to see you then!

WELLBEING PERSONALIZED HEALTHCARE

Two of Hardware’s own members, Terese B. and Lina F., have offered their services in assisting athletes with pre or post workout care during the Open! Terese and Lina run an amazing company called Wellbeing Personalized Healthcare and can help with stretching, taping, cupping, soft tissue work, etc. To learn more and reach out to Terese and Lina, check out their website here: http://wellbeingphc.com/

CROSSFIT

PART 1

A1. Bench Press

  • 3 x Max Effort at 70% (Not truly a max effort. Stop 2 reps shy of failure.)

A2. Bent Over Row

  • 3 x 8-12 reps (Stop 2 reps shy of failure)

*If you got 3×12 on either of these movements last week, move the weight up 10#. If you did not get 3×12 last week, use the same weight and try to get more reps.

PART 2

Teams of 2 work to complete:

320/256 Cal Bike or Row*

*Women will switch every 16 cals for 16 rounds (8 rounds each)

**Men will switch every 20 cals for 16 rounds (8 rounds each)

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