Friday 02/27 - 26.1

Open competitors if you’re unable to make it down today please try to arrive at 9am on Sunday to make up the workout!

Evening competitors - doors will open at 4pm with the first heat beginning at 4:30pm. Warm ups will be on your own. Write your name in on the whiteboard upon arrival under the time slot you wish to compete in. Everyone will have a judge ! Spectators are welcome !

Check out the full standards for each division on the games website (games.crossfit.com) Please have a general idea of what Wallball and target height is for your division. GOOD LUCK!

WOD - 26.1

Thursday 02/26

Tune in at 3:00pm today on the CF Games YouTube channel or head to games.crossfit.com to watch the live announcement of 26.1!!

Friday there won’t be normal classes, it will be for those who signed up for the open. 5:15am and 8:00am the groups will be split into two heats and we will judge each other. In the evening doors will open at 4pm with the first heat starting around 4:30pm (we will post heat times on our Instagram story) sign up as you come in for the evening, first come first serve, we cannot hold a spot for you. Warm ups will be on your own! Please be sure to leave plenty of time to warm up properly, if you’re unsure of what to do ask Pat or Dom! Spectators are of course welcome !

Make ups - Sunday at 9:00am

Active Recovery Day - Alt OTM x 5 Rounds

• Min 1 - 15/12 Cal Row/Ski/Bike

• Min 2 - 30 Plate Russian Twists (45/25)

• Min 3 - 40 DU (60 singles)

• Min 4 - :40 Reverse Plank Hold

• Min 5 - 10 Plate Halos ea. way

• Min 6 - Rest

Wednesday 02/25

Strength - Every 3:00 x 4 Sets

• 12 DB Bench

• Max Strict Pull ups

WOD - 5:00 AMRAP + 2:00 Rest x 3 Sets

• 30/24 Cal Row

• 24 Alt DB Hang Snatch (50/35)

• 18 Burpees

Tuesday 02/24- NO 5:15am

NO 5:15am CLASS TODAY - all other classes will be on.

Our parking lot is still a mess and should be completely cleared for the 7am & 8am!! Please use caution when coming down, Old Dock Rd is usually super sloppy after a snow storm.

A final reminder to please bring your gym shoes to change into before stepping into the gym please! Help us keep our floors clean ☺️

It’s OPEN week!!!! For the next three weeks our strength day will be Tuesdays and Fridays will be for Open competitors only. Our shirts are here so be sure to check in with a coach to pick yours up!

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 60-65% of 1RM

Part 2 - Every 90s x 8 Sets

• 2 Cleans

• Build based off feel , does not have to be tap & go

Monday 02/23- CLOSED