Brad
“Spring Cleaning”
3 Rounds:
400 Meter run
12 Power cleans (155/105)
50 Double unders
5 Sets:
10 Side plank pulses
Box Brief:
Bring A Friend Day is this Thursday!!
Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.
Alesha
Rob C
Split Jerk
Build to a 1 rep max
“Stairway to Heaven”
7 Minute Ladder:
1 Muscle-up
2 Shoulder to overhead (135/95)
2 Front rack lunges (135/95)
2 Muscle-ups
4 Shoulder to overhead
4 Front rack lunges
3 Muscle-ups
6 Shoulder to overhead
6 Front rack lunges
Etc.… Keep adding 1 Muscle-up and 2 S2OH & 2 Lunges each round.
Box Brief:
Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.
Joel & Yesenia
…
“Russian Rowlette”
20 Minute AMRAP:
20 Russian KBS (72/53)
20 Weighted sit-ups (20/14)
20/15 Calorie row
Box Brief:
Athletes extra credit cards and scores need to be submitted by Monday night at 5pm.
Bring A Friend Day is this Thursday!!
Chris G
Yesenia
Box Brief:
Looking for Monday’s workout? That’s coming later today, but for now let’s take a look at the Sunday Blog. This week’s article is something we’ve talked about several times, and that’s recovery. There are a myriad of different methods to recover, and all of them have varying degrees of success. This post goes over the five most popular ways to recover and shows us which ones are actually effective. Hope you enjoy!
Brent
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
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.
Parker G
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.
….
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)
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.
Hugo
