Thursday 02/27

Today the 25.1 will be announced at 3pm on the games website (games.crossfit.com) or tune into YouTube !

Tomorrow - Morning times 5:15am and 8:00am - we will split the group in half and you will help judge each other. - Evening times - 4:00pm doors will open and you will have the opportunity to put your name down in a heat time that works for you! Heats will begin at 4:30pm and continue on based off how long the workout is ! You must be pre registered with us in order to participate on Fridays. This is a separate event from our normal classes. Interested in hopping in? Contact us right away !

Spectators are of course welcome ! Come down and cheer on your friends!

Make ups - Sunday at 9am

WOD - OTM x 6 Rounds

• Min 1 = :20 Side plank ea

• Min 2 = 20 Plate G2OH (45/25)

• Min 3 = :40 Front Rack Hold (135/95)

• Min 4 = Max Cal Row/Ski/Bike

• Min 5 = Rest

Wednesday 02/26

Body Armor - OTM x 4 Rounds

• Min 1 = 3-5 Wallwalks

• Min 2 = 40 DU

• Min 3 = 25 Plate Russian twists

WOD - 14 min AMRAP

• 8 Strict Pull ups

• 8 Burpee Box Jumps (24/20)

• 16 Sit ups

Tuesday 02/25

Strength days will be held on Tuesdays during the Open!

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @ 80-85% of 1RM

Part 2 - Power Cleans

Every :30 x 8

• 1 Power Clean @ 75% of 1RM

Rest 1:00

Every :30 x 8

• 1 Power Clean @ 80% of 1RM

Rest 1:00

Every :30 x 8

• 1 Power Clean @ 85% of 1RM

Monday 02/24

Back to our normal schedule !

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Deadlifts

• Begin ~ 65% and build , unbroken sets

WOD- 3RFT

• 60/48 - 40/32 - 20/16 - Cal Row

• 30 - 20 - 10 - Front Rack Reverse Lunges (75/55)

Friday 02/21

This Sunday 02/23 there will be NO 8:00am class, but we will still have Open Gym 9am -11am

Strength Day

Part 1 - Every 2:00

• Back Squats

• 8x4@75-80%

Part 2 - OTM x 12 mins

• 1 Snatch

• Begin ~ 60-65% and build