WOD

“First Dip”
3 Rounds:
1 Minute KBS (53/36)
1 Minute Ring dips
1 Minute T2B
1 Minute Double unders
1 Minute Rest

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts, box jumps, and push jerks.

Box Brief:
Don’t forget to submit your Open scores before Monday at 5pm.

On Friday, March 15th at 10am we will host this years Maltz Challenge. This year we have the privilege of honoring MSgt Bill Posch and SSgt Carl P. Enis, assigned to the 308th Rescue Squadron, out of Patrick Air Force Base, Florida. Both men made the ultimate sacrifice on March 15, 2018. Posch, Enis and 5 other Airmen, from the JOLLY 51 crew, were killed when their HH-60 Pave Hawk crashed in Anbar Province, Iraq. During their memorial service, Col. Kurt Matthews, Commander, 920th Rescue Wing, spoke of their example they set. “If I were stranded on a battlefield somewhere injured, and I could pick the names of my rescuers, I would have chosen the crew of JOLLY 51. They were that good. In fact, Bill and Carl were the best of the best. Our obligation is to honor their lives by keeping them in our hearts and minds and endeavoring each day to make them proud of us because we are so grateful and so proud of them.”

“Open WOD 19.1“
15 Minute AMRAP:
19 Wall Balls (20/14)
19 Calorie Row

Box Brief:

Our schedule for this years Open is A LOT different than before. 
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch. 
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open. 
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

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

Tomorrow’s Forecast:
Friday’s workout calls for the first Open workout!!!

Box Brief:
Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

“Dance Fight”
10 Minute Clock:
Every 2:30
15 SDLHP (115/80)
30 Push-ups
Max double unders with remainder of 2:30

Tomorrow’s Forecast:
Thursday’s workout will involve working on your weaknesses!

Box Brief:
Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

“Players Choice”
1RM Squat
Back Squat
Front Squat
Overhead Squat

Gymnastic Test
Max Muscle-ups
Max Pull-ups
Max Strict HSPU

Conditioning Test
500 Meter Row
50 Calorie Bike
400 Meter Run

Tomorrow’s Forecast:
Wednesday’s workout calls for sumo deadlift high pulls, push-ups, and double unders.

Box Brief:
Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

“Open WOD 18.1”
20 Minute AMRAP:
8 T2B
10 Dumbbell clean & jerks (50/35)
14/12 Calorie row

Tomorrow’s Forecast:
Tuesday’s workout calls for squats, a selected gymnastic movement, and a selected cardiovascular exercise.

Box Brief:
Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

“Hard Knocks”
5 Rounds:
5 Power cleans (165/115)
10 Front squats (165/115)
15 HSPU
40 Double unders

Box Brief:
The end of the week is near! Pick something active this weekend to help promote blood flow and recovery.

Our schedule for this years Open is A LOT different than before.
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym 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 3:30pm with the final heat starting at 7:30pm. The 5pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
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.

BINGO
We are getting rid of our in house team competition that we’ve done for the last few years. We felt it was time to switch it up a bit. This year we are playing BINGO!

For those that would like to participate, you can pick up a bingo card at the front desk and start earning squares. For every BINGO (5 consecutive squares) you will receive one raffle ticket. This is a maximum of 12 raffle tickets per person.

Athletes will submit their raffle tickets at the BBQ on the last Friday Night Lights of The Open.
Our raffle drawing will take place during the final Friday Night Lights potluck. You must be present to win.

There are three prizes in the drawing:
1st Ticket – 1 Month free membership
2nd Ticket – 2 Months free membership
3rd Ticket – 3 Months free membership

“Cupid”
3 Rounds: teams of 2
40 Seconds Work, 2 Seconds Rest (each)
Row for calories w/Deadlift hold (205/145)
Burpees w/L-sit hold
Overhead lunge (45/25) w/Bar hang

Box Brief:
The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t forget to register for the Open!