WOD

“Dude Where’s My Car”
4 Minute AMRAP:
400 Meter Run
20 T2B
Max Double Unders

1-minute rest

4 Minute AMRAP:
400 Meter Run
20 Pull-ups
Max Double Unders

1-minute rest

4 Minute AMRAP:
400 Meter Run
20 C2B Pull-ups
Max Double Unders

6-minute rest – @ 20:00

For Time:
1 Mile Run

Tomorrow’s Forecast:
Front Squats – Push Jerks

Box Brief:
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

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

-OR-

“Open WOD 22.1”

Tomorrow’s Forecast:
Run – Double Unders – Gymnastics

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, March 12th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Quote of the Week:
“Do it again and again. Consistency makes the raindrops to create holes in the rock. Whatever is difficult can be done easily with regular attendance, attention and action.”
Israelmore Ayivor

“Open WOD 22.2”
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar-facing burpees
10 Minute Time Cap

Box Brief:
Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

“Stuck on You”
5 Rounds:
1 Minute Row for Calories
1 Minute Sit-ups
30 Seconds Kettlebell Swings (53/36)
30 Seconds Push-ups
1 Minute Rest

Tomorrow’s Forecast:
The Open!

Meme of the Week:
Exactly!

“Moving Tracks”
10 Rounds:
200 Meter Run
30 Double Unders
10 Burpees to Target

Tomorrow’s Forecast:
Row – Sit-ups – Kettlebell Swings – Push-ups

Power Clean
Heavy set of 10
12 Minute Cap
Must be touch and go, unbroken set

“Open WOD 14.4”
For Time:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Tomorrow’s Forecast:
Run – Double Unders – Burpees

Question of the Week:
What is the one movement you DON’T want to see in the Open?

Box Brief:
The CrossFit Open is coming soon! Starting on February 24th there will be a three-week international competition where anyone — regardless of fitness level or ability — can join in. Each week CrossFit will release a workout, and we will do those workouts on Friday. We will also be putting on weekly challenges to bring the community together and earn prizes. Below is our schedule during the Open.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and 3:30pm class will run normally. All night classes will be cancelled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 5pm with the final heat starting at 7:30pm.
Saturday – Normal classes at 8:30 and 9:30am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Weekly Challenges
For those that would like to participate, you can pick up a challenge card at the front desk and start earning points. For every challenge complete you will earn a raffle ticket.

Athletes will submit their challenge cards before each Friday Night Lights. Our raffle drawing will take place during Friday Night Lights.

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

-OR-

“Open WOD 22.1”

Tomorrow’s Forecast:
Power Cleans – Row – Toes to Bar – Wall Balls – Muscle-ups

Open WOD 22.1
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50/35)
15 Box Jump Overs

Box Brief:
The Open is here! Make sure to pick up your Raffle Score Sheets at the front desk and start completing those tasks. Each task we earn you raffle tickets for a ton of prizes. Below is a list of this week’s prizes:
1 Phorm Products
Froning Farm Bison Jerky
Nocco Beverages
WodBalls
1 Hour Massage at Chiropractor Healing Center
White Wong Physical Therapy Session
Fuel for Fire Products
Meal Prep from Balanced Nutrition