This Weekend schedule

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Friday programming- Open WOD 20.2

Saturday 10/19- instead of classes for the morning we will be doing a 5k community run. No need to sign up, just show up and run! Doors open at 8:00am, briefing at 8:15am, start time 8:30am.

Sunday 10/20- No strongman (make up day tba), No open gym

Skill: Alt OTM x 10

  • Even: 15 Sit Ups (25/15)

  • Odd: :45 sec handstand walk practice

WOD- 3 Rounds - For Total Cals

2 min AMRAP:

  • 6 HSPU

  • 12 C2B

  • Max Cals

1:00 Rest

-then-

2 min AMRAP

  • 6 HSPU

  • 12 Box Jump Overs

  • Max Cals

1:00 Rest

Saturday 5K

We’re all about starting new traditions… and this Saturday 10/19 we will be testing out something new!

There will be no Saturday classes this Saturday 10/19. We will be running a 5K together as a group for class! Doors will open at 8 for you to come in stretch and get ready, briefing at 8:15am to discuss the route and official start time at 8:30am.

Reminder that this Sunday there will be no Strongman classes or open gym. Strongmen/women there will be a make up time! TBA

WOD- 3 RFT

  • 15 Deadlifts (205/145)

  • 20 KB Goblet Squats (53/36)

  • 80 DU

Row/Ski/Bike Recovery- 5 Rounds

  • 1:00 Light pace

  • :40 Moderate pace

  • :20 Fast pace

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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