Friday 02/28

Reminder - today’s our hours are for those who signed up to participate in the Open! Make ups will be Sunday at 9am.

If you plan to come in the evening we be opening at 4pm and the first heat will begin at 4:30pm. Sign up for a heat time slot when you come down, this is first come first serve, we cannot hold spots for you.

Spectators welcome !! Come down and cheer on your community!!

25.1 - 15 min AMRAP

• 3-6-9… Lateral Burpees over DB

• 3-6-9… DB Hang C&J (50/35)

• 30ft Walking Lunges

Please review the full standards on the games website as well as your division standards too! (games.crossfit.com)

We will provide score sheets for your judge to use.

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)