WOD

“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!

Every 90 Seconds for 21 Minutes:
1 Hang Power Snatch + Power Snatch

Tabata x2
Side Plank
Push-up Plank (top & bottom)

Tomorrow’s Forecast:
Thursday’s workout calls for burpees, overhead lunges, and rowing.

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 5 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state or gym you belong to, we will all throw down to show off our hard work. Check out the video below to learn more.

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

“Wet Floor”
20 Minute AMRAP: teams of 2
60 Russian KBS (72/53)
60 Sit-ups
60 Box jumps (24/20)
200 Meter run relay

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!

“Open WOD 18.5”
7 Minute Ladder:
3 Thrusters (100/65)
3 C2B pull-ups
6 Thrusters
6 C2B pull-ups
9 Thrusters
9 C2B pull-ups
Etc.. Keep adding 3 reps to each movement, every round.

Box Brief:
Bring A Friend Day is this Thursday!

Clean
Build to 70% of goal 1RM for today’s workout


“Open WOD 18.2”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Dumbbell Squats (50s/35s)
Bar Facing Burpees
With the remainder of time – Establish a 1RM Clean
12 Minute cut-off

Box Brief:
Recovery is important! Take some time this weekend to stretch out and/or foam roll those sore muscles.

“Bermuda Triangle”
For Time: teams of 2
100 Meter row
200 Meter row
300 Meter row
400 Meter row
500 Meter row
600 Meter row
700 Meter row
600 Meter row
500 Meter row
400 Meter row
300 Meter row
200 Meter row
100 Meter row

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!

“Crunch Roll”
4 Minute AMRAP:
Buy-In – 100 Double unders
12 Deadlifts (165/115)
18 Sit-ups
4-minute rest

4 Minute AMRAP:
Buy-In – 75 Double unders
10 Deadlifts (215/145)
14 T2B
4-minute rest

4 Minute AMRAP:
Buy-In – 50 Double unders
8 Deadlifts (265/175)
10 K2E

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!