Wednesday 02/01

We will be splitting everyone who signs up into two teams. This will be for fun to see how we all stack up against each other as well as bragging rights!

Hello February! - We are going to give you all one more day to register with us to guarantee a shirt for our in-house Open!
https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing
If you have trouble filling out the sheet please contact us! Also please let the whole page load before typing.
OH we haven’t mentioned this in a while… if you sign up with us and complete all three Open WODs you’ll be entered to win a FREE month membership! (one male & one female will be chosen at random)

Teams will be announced next week - if you have not yet listed your division please do so by the end of the weekend. If you are unsure of a division, ask a coach.

Body Armor - 4RNFT

• 10 Bird Dogs ea. side

• 10 Single leg glute bridges ea. side

• 50ft Weighted crawl

WOD - For Time

• 21 Clean & Jerks (155/105)

• 1,000m Row

• 21 Clean & Jerks

Tuesday 01/31

Last day to register for our in-house Open and guarantee a shirt! -If you have trouble filling out the sheet contact us at any time.

Fridays : Feb 17th, Feb 24th & March 3rd we will be completing each Open workout. WODs are released Thursdays on games.crossfit.com with full standards for each division. During classes in the mornings (5:15am & 8:00am) there will be a quick warm up and review of the workout and we will split the class into two heats to complete the wods.
In the evenings we will open the doors at 4pm and from 4:30pm-6:30pm run heats on a first come first serve basis. When you arrive head over to the whiteboard to write your name in a heat. Warm ups will be on your own until your heat time is called up.

WOD - 4RFT

• 15 KB Swings (53/36)

• 15 Front Squats (115/85)

• 15 Burpees

Post WOD Midline- 5 Rounds

• :20sec Farmers Carry Hold

• :20sec Front Rack Hold

• :20sec Overhead Hold

• 1:00 Rest

Monday 01/30

Don’t forget to register for our in-house Open, tomorrow is the last day to place your name on the list. If you have trouble with the google sheet contact us with your shirt size.

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing

Body Armor - Alt OTM x 12

• Even: 15/12 Cal Row

• Odd: 6-8 Strict Pull ups

WOD - 15 min AMRAP

• 5 HSPU

• 10 Box Jumps (24/20)

• 15 Sit Ups

Friday 01/27

Click the link below to register and claim your shirt size for our in-house Open competition. If you did not receive the info email please let us know and scroll back to Tuesday’s post

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing

Strength Day

Part 1: Back Squats

• 6x6 Every 2:30

• 65-70% of 1RM

Part 2: Clean & Jerk

• 1 OTM x 15 mins

• Build based off feel

Thursday 01/26

Reminder to fill out the google sheet and claim your shirt sizes by this Tuesday the 31st. If you’re having trouble filling out the sheet contact us or see a coach.

Please let the whole page load before typing

Body Armor - 6RNFT

• :15sec L-hang /:30 Tuck hold

• 12 Hollow Tucks

WOD - 10RFT

• 10 Burpees

• 10 Box Jump Overs (24/20)

• 2 Rope Climbs