Tuesday 02/27

Friday 03/01 - The Open begins! 24.1

Morning classes will still run as usual (5:15am & 8:00am) completing the open workout as two heats.

In the evening we will open our doors at 4pm with a heat sign up list on the whiteboard. This will be first come first serve. 24.1 will be released this Thursday at 3pm on the games website (games.crossfit.com). Anyone is welcome to come down and watch on Fridays too! Please be ready to go 5 minutes prior to your heat with someone to judge you. Warm ups will be on your own.

Make ups - Sunday during open gym. The first heat will begin at 9:15am, please be ready to go by this time.

Sunday 03/03 - Open gym will end at 10:30aminstead of 11:00am

Strength Day

Part 1 - Alt OTM x 12 mins

  • Even - 2 Front Squats

  • Odd - 4 Back Squats

  • Based off 70% of 1RM FS

Part 2 - OTM x 12 mins

  • Sets 1-6 = 1 Clean + 2 Jerks

  • Sets 7-12 = 1 Clean + Jerk

Monday 02/26 - LUCKY LIFTING SHIRT

Shirt sizes must be in by today! If you have trouble filling out the google sheet please contact us !

https://docs.google.com/spreadsheets/d/1LAdED3ChFboZOvcIK9Z65NhhhOBULjOgVV_pptMsu-U/edit?usp=sharing

Body Armor - 4RNFT

  • 10 DB Bent over rows ea side

  • :30 Glute bridge hold

  • 10 Bird dogs ea side

WOD - OTM x 24 mins

  • Min 1 = 15/12 Cal Row

  • Min 2 = 4 Wall walks

  • Min 3 = 8 DB Hang P. Cleans ea. arm (50/35)

  • Min 4 = 10 Alt. DB Box Step Ups

Friday 02/23 - LUCKY LIFTING SHIRT

LUCKY LIFTING SHIRT!! This will be a very quick pre-order. We need sizes in by Monday evening 02/26. This will be on the standard 60/40 blended shirts we usually use for our events and recent apparel.
Guaranteed PRs when wearing this one here! Link below $25 ea.

https://docs.google.com/spreadsheets/d/1LAdED3ChFboZOvcIK9Z65NhhhOBULjOgVV_pptMsu-U/edit?usp=sharing

Contact us right away with your sizes if you have trouble with the sheet. Please let the entire page load first before typing.

Strength Day

Part 1 - Back Squats

  • Every 2:30

  • 6 x 6 @ 65-70% of 1RM

Part 2 - Snatch

  • Every 90s x 10 Sets

  • Sets 1-5 = 1 Snatch + 1 Hang Snatch

  • Sets 6-10 = 1 Snatch