19.1

19.1 has be announced!! It is a 15 min AMRAP of 19 Wallballs and 19 Cal Row.

Heat assignments will be sent out today. MAKE UPS must be completed either tonight at Open gym 6:30pm, Sunday Open Gym 10:00am-12:00pm or Monday Open Gym 6:30pm. Make sure someone can judge you to count reps and fill out your score sheet.

Skill - 4:00 on 2:00 off 4:00 on

• 10 KB Swings

• 25 ft.. Handstand walk

WOD - For Time

12-9-6

• Cal Row

• Front Squats (95/65)

  12-9-6

• T2B

• Hang Squat Cleans

  12-9-6

• Bar Facing Burpees

• Thrusters

“Destiny is not a matter of chance. It is a matter of choice.” - Dale Carnegie

The first Open WOD will be announced TONIGHT at 8pm!

Even if you are not signed up for the Open come down and watch your friends compete here Saturday nights!

Body Armor - 3 RNFT

• :20s Flex Arm Hang

• 15 Good Mornings

• :20s Side Plank L

• :20s Side Plank R

WOD - 4 RFT

• 15 Wall Balls (20/14)

• 12 C2B Pull ups

• 9 Burpee Box Jump Overs (24/20)

Teams annoUnced!

Team Pat vs. Team Dom!

19.1 will be held at CFU this saturday. Heat assignments will be sent out as soon as we see the first wod announcement which will be Thursday night at 8pm on the games website/Facebook page.

Strength - Power Clean percentage work

WOD - 15 min AMRAP

• 60 DU

• 20/15 Cal Row

• 10 Push Jerks (155/105)

Live video!

For those who will be able to tune in we will be drawing teams TODAY at 3:30pm. We will be live on Facebook and Instagram. You will be able to re-watch the video on Facebook at any time and it will be posted for 24hrs on our Instagram story.

Don’t worry we will be sending out an email with the final team pickings if you can’t view the video!!

Once we find out what the workout is we will let you know the start time and finalized heat times.

Strength - Back Squats

• 10 @ 70%

• 8 @ 75%

• 6 @ 80%

• 4 @ 85%

• 2 @ 90%

WOD - 18 min AMRAP

• 9 Power Cleans (155/105)

• 9/6 Strict HSPU

• 9 Front Squats

• 9/6 Strict Pull ups

Normal schedule

Open registration is officially closed! We will be releasing the teams later this week! It is going to be a fun open season this year!

Even if you did not sign up come join the fun Saturday nights with us and watch! Start times will be released each week.

Strength- Squat Snatch percentage work

WOD - Every 4:00 x 6 sets

• 12 Alt. DB Snatch (50/35)

• 12 Lateral Burpees

• 200m row