WOD

Justin

For Time:
5000 Meter row

4 Rounds:
30 Seconds sit-ups
30 Seconds side plank right side
30 Seconds side plank left side
30 seconds rest

Box Brief:
Maltz Challenge T-shirts order forms must be turned in by March 1st if you’d like to receive your shirt on the day of the event. Order forms are on the front desk. We will only accept cash or check made out to Cindy Marx. Price is $25.

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Recovery position

Power Snatch
Build to a heavy set of 3

“Speed Racer”
For Time:
30 Calorie row
20 Burpee Box jump overs (24/20)
30 Power satch (95/65)
20 OHS (95/65)

Box Brief:
People are wondering when we are hosting the Open workouts during the open. Here it is!
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.

Brando

When you find out what the open workout is…

“Twister”
16 Minute AMRAP:
12 C2B pull-ups
16 Hand release push-ups
20 Russian twists (53/36)

Hugo

…

“Blazing Saddles”
4 Minute AMRAP:
90 Double unders
30 Wall balls (20/14)
30 Burpees
4-minute rest

4 Minute AMRAP:
60 Double unders
20 Wall balls
20 Burpees
4-minute rest

4 Minute AMRAP:
30 Double unders
10 Wall balls
10 Burpees

Box Brief:
Extra Credit is due by Monday night at 5pm!!

Turn in scores online to games.crossfit.com. We confirm your scores once they have been submitted.

Monica

Anthony D

Box Brief:
Happy Sunday and welcome back to the blog! Have you ever finished one of our warm-ups and thought, “That was a workout!”. We do that on purpose, not because we want to torture you though. Science has shown us that you’re able to increase you performance level and decrease your chance of injury by simply warming up. Take a look at today’s article to see all the benefits of a good warm-up! I hope you enjoy!