Monday 03/15

Week one in the books! If you are registered on the games website don’t forget to submit your scores by 8pm tonight for validation. If you’re still wanting to sign up online and see where you stack up against the world there’s still today!

IF you cannot make Friday class this week make up will be after Sunday class (9:00am warm up) let us know if this applies to you - if this does not work in your schedule please contact us ASAP

Strength- Clean & Jerk

Every 90 x 5

  • 3-3-2-2-1

  • After the last set, build to a 1RM until the 15:00 mark

WOD- 12 min AMRAP

  • 20 Sit ups

  • 10 Burpee Box Jump Overs (24/20)

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Friday 03/12 (21.1)

Here it is the first Open WOD of 2021! Today class will be run a little different, half the class will perform the entire WOD while the other half judges/counts then we will switch.

Open Tshirts are on the front table in the lobby! Pick yours up when you come down!

First time seeing wallwalks in the open so we will be going over all the standards as well as a scaling option. Scaling for double unders will be singles and the same number.

WOD- For Time (15:00 cap)

  • 1 Wallwalk + 10 DU

  • 3 Wallwalks + 30 DU

  • 6 Wallwalks + 60 DU

  • 9 Wallwalks + 90 DU

  • 15 Wallwalks + 150 DU

  • 21 Wallwalks + 210 DU

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