Deadlift
5 – 4 – 3 – 2 – 1
3 Rounds:
50 Foot Suitcase Carry (left)
50 Foot Suitcase Carry (right)
Question of the Week:
Would you rather be stuck at the DMV for 12 hours or sleep overnight at an abandoned hospital?
“Open WOD 23.2 A & B”
15 Minute AMRAP:
5 Burpee Pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
-then-
5 Minute Clock:
Find 1 Rep Max Thruster
“Logistics”
20 Minute AMRAP: teams of 2
10/8 Calorie Row
10 Dumbbell Push Press (50’s/35’s)
20 Air Squats
Quote of the Week:
“Life isn’t about finding yourself. Life is about creating yourself.”
George Bernard Shaw
Box Brief:
The Open is coming to an end with one final workout this week. Join us this Friday for our Friday Night Lights Potluck and Showdown event. Watch this weeks all women’s matchup (athletes later announced) and bring your favorite dish to share. All the fun starts at 5. See you there!
This Week’s Schedule:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down.
Saturday – Normal classes at 8:30 and 9:30 am. 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.
“23.2 A & B”
15 Minute AMRAP:
5 Burpee Pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
-then-
5 Minute Clock:
Find 1 Rep Max Thrusters
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Office Day”
20 Minute EMOM:
Minute 1 – :20 Second L-Sit
Minute 2 – 18/15 Calorie Row
Meme of the Week:
“Mosquito Bite”
5 Rounds:
10 Burpees
20 Double Unders
8 Squat Snatch (75/55)
20 Double Unders
8 Strict Press (75/55)
20 Double Unders
Nutrition of the Week:
Is it ok if I eat at night before bed?
This question centers around the idea of TIME RESTRICTED FEEDING or TRF, and is TRF necessary or even beneficial for losing weight in people looking to reduce body fat. A recent study showed that IT DOES NOT MATTER if you eat within a specific window of time (for example, 8 hour eating window with a 16 hour fast) or eating at regular intervals throughout your day-as long as your overall caloric intake remains appropriate for your weight loss goals in both scenarios. So the answer to this question is YES it’s ok to eat at night as long as you are still within your macro/calorie target-you can spread those calories out however you like. If you like more structure and want to restrict your eating window, you could do that as well, but I would caution you to support your highest activity times of day with your eating window. Here’s the study if you’d like to check it out:
https://pubmed.ncbi.nlm.nih.gov/35443107/
Front Squat
5 – 4 – 3 – 2 – 1
3 Rounds:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank
Question of the Week:
What’s the best sporting event to go to live?
Box Brief:
This Week’s Schedule:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down.
Saturday – Normal classes at 8:30 and 9:30 am. 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.
“Open WOD 23.1”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
OR
“Street Fighter”
14 Minute AMRAP:
12 Kettlebell Swings (72/53)
10 Hand Release Push-ups
8 Box Jumps (24/20
Romanian Deadlifts
5 x 5
Quote of the Week:
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”
Winston Churchill
Box Brief:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down.
Saturday – Normal classes at 8:30 and 9:30 am. 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.
“Open Wod 23.1”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups
Box Brief:
The Open is upon us! CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.
Our schedule
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm.
Saturday – Normal classes at 8:30 and 9:30 am. 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.
