20.2

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A new movement thrown into the open, double dumbbell thrusters! To accommodate everyone in class we will be judging each other through these 5 weeks of the open. It also allows for more space/equipment during the wods.

Saturday- community 5k run. No classes. Doors 8am , 8:30am start

Sunday- No strongman classes (make up date 12/1) also No open gym

WOD- 20.2- 20 min AMRAP

  • 4 Dumbbell Thrusters (50/35)

  • 6 T2B

  • 24 DU

Turkish get Ups!

It’s been a while since we’ve seen this skill/strength pop up! A fun challenging movement to play around with today!

Reminder: Saturday 5K, doors at 8am start at 8:30am, all are welcome!

Sunday- no Strongman (make up date 12/1) and no open gym

Skill/Strength- Turkish get ups

  • practice building weight

WOD- Alt OTM x 20 mins

  • 15/12 Cal Row

  • 2 Rope Climbs

  • 16 Alt DB Snatch (50/35)

  • :45sec max Turkish get ups

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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