Weekend recap

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If you signed up for the world wide open on line don’t forget to submit your score by 5pm today! games.crossfit.com

Fun fun weekend! On Saturday we did our first tie dye day! It was soooo much fun and there were a ton of awesome patterns and colors happening! Did we just start a fantastic new tradition!? I think so!

We are running a regular schedule for today! Those who are off, enjoy this great day!!

Strength- Every 2:00 Back Squat

  • 5 @ 65%

  • 4 @ 70%

  • 3 @ 75%

  • 1 @ 80%

  • 1 @ 85%

  • 1 @ 90%

WOD- 15 min AMRAP

  • 5 Strict Pull Ups

  • 10 DB Hang Clean & Jerks (50/35)

  • 15 Sit Ups

20.1

Here it is! 20.1 … the first wod of our second Open this year!

Friday’s programming will be the open workouts for the next 5 weeks! We will be judging and encouraging each other through this together!

WOD - 20.1 - 10 RFT

  • 8 Ground to Overhead

  • 10 Bar Facing Burpees

    (95/65)

  • G2OH = Snatch OR Clean and Jerk

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CF Open

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Tonight the first wod announcement will be happening at 8pm! Any guesses? We’re excited (yet nervous) to see what this next Open season will bring!

Reminder- we will be putting the Open workouts into our Friday class programming for the next 5 weeks.

Strength - OTM x 8

  • 2 Hang Power Cleans

  • Start about 45% of 1RM P. Clean

WOD - Not For Time :

3 Rounds

  • 2 min Light Row/Ski/Bike

  • 3 Strict Pull ups

  • 6 Push ups

  • 9 KB Swings

  • 12 Air Squats

  • 15 Sit ups

    -Right Into-

3 Rounds

  • 2 min Light Row/Ski/Bike

  • 3 Hang Power Cleans

  • 3 Front Squats

  • 3 Push Jerks

Cool stuff

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Check out some fun things happening at the Strongman class! Can’t wait to see what else Coach Esek has in store for them!!

Body Armor- 4 Rounds (:40on :20off)

  • Strict T2B

  • Walkouts

  • PVC OHS

WOD- 4 Rounds (alt. OTM x 20)

  • Min 1- 5 Pausing OHS (50% of 1RM Snatch)

  • Min 2- 15/12 Cal Row

  • Min 3- 5 T2B + 10 Single Arm DB C&J (50/35)

  • Min 4- :30-:40 sec Handstand Hold

  • Min 5- 15/12 Cal Row

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking

“One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.”

Strength- Every 90 x 7 sets

  • Build to a heavy set of 5 reps

    WOD- 12 min AMRAP

  • 6 Handstand Push Ups

  • 9 Deadlifts (225/155)

  • 30 DU