Friday 3.30.2018

Megan

“Flower Power”
For Time:
20 Power snatch (115/85)
20 Bar facing burpees
15 OHS (115/85)
15 Bar facing burpees
10 Squat snatch (115/85)
10 Bar facing burpees

Box Brief:
Want to get your nutrition going in the right direction? Registration is live for our next 6 Week Nutrition Challenge! Go to this link and sign up.

Anthony D

Thursday 3.29.2018

“Slim Fast”
For Time:
2000 Meter row
200 Double unders
1 Mile run

Box Brief:
Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite your family and friends to participate to help you crush the next 6 weeks.

Taylor

Wednesday 3.28.2018

Tracy & Mike

Bench Press
5 – 5 – 5 – 5 – 5
-then-
1 Max set at 65% of today’s 5 rep max

For Time: 10 Minute cut-off
50 T2B
5 Burpees every time a set is broken

Box Brief:
Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week of April we will begin testing our 1 rep maxes in several lifts and many benchmark workouts. We will repeat many of these benchmarks in September and again next February right before the Open. Use these benchmarks to see where you may be lacking and to measure progress. I know most of us are not trying to compete in the Open on a world wide or even regional level but we can still use it to measure how far we have come. Now is the time to prepare ourselves for next years Open. Let’s train hard and have fun doing it. See you on the leaderboard!

Jisela

Tuesday 3.27.2018

Janielle

“Fireball”
30 Minute AMRAP: teams of 3
100/75 Calorie row
75 Wall balls (20/14)
50 Power cleans (115/85)

Box Brief:
Our next 6 Week Challenge starts on April 9th! Registration opens up this Wednesday. We are limiting sign ups so register quickly. Anyone is welcome to join in and reach their health fitness goals. Invite your family and friends to participate to help you crush the next 6 weeks.

Ray

Monday 3.26.2018

Hugh & Emily

“Sonic Boom”
3 Rounds:
400 Meter run
10 Ring muscle-ups

Box Brief:
Coming off of a very intense 5 weeks of training its time for everyone to catch their breath this week and relax. Programming is meant to be done at a lower intensity with regular training resuming the following week. Starting the first week of April we will begin testing our 1 rep maxes in several lifts and many benchmark workouts. We will repeat many of these benchmarks in September and again next February right before the Open. Use these benchmarks to see where you may be lacking and to measure progress. I know most of us are not trying to compete in the Open on a world wide or even regional level but we can still use it to measure how far we have come. Now is the time to prepare ourselves for next years Open. Let’s train hard and have fun doing it. See you on the leaderboard!

Paytyn

Friday 3.23.2018

Jordan

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

Box Brief:
Congratulations to everyone who survived yet another CrossFit Open.

Bradon

Thursday 3.22.2018

….

“Tabata Be Kidding Me”
8 Rounds Each Station:
20 seconds on, 10 seconds off
KBS (53/36)
Burpees
Row for calories
Strict press (75/55)

Box Brief:
Here is the Open schedule for the week.

Thursday
Last regular class will be at 3:30pm. After the announcement we will open up heats for anyone to complete the open workout. No official classes will be run but anyone and everyone is welcome to do the Open workouts at this time. This will be our “Thursday Night Lights”.
Friday
All classes will be programmed as Goat Day. 20 Minute AMRAP of practicing two different movements. This will be a great opportunity for athletes competing on Saturday to hone in their skills before they attempt the workout. You may do the Open workout during class but you must not interrupt the class and are responsible to find your own judge.
Saturday
9am-Close we will set up heats and judges. Sign up sheets for heats are available at 8:30am. So if you want to be in the first couple heats, you’ll need to show up early. This is typically our biggest day of competing. If you want high energy and excitement then Saturday is your day. Come cheer on your friends or throw down along side them. Either way, Saturday is a ton of fun!
Sunday
9am-11am we will set up heats and judges. We will turn off the lights at 11 so plan on being done before then. Do not show up at 11!! 🙂
Monday
You are more than welcome to give the workout another go on Monday but you need to find your own judge to count and record your time. This must be done during open gym time. No open workouts will be done during scheduled classes.

Joel