Today: EMOM for 10 Minutes: 1 Heavy Strict Press Build to 90%+ over the 10 minutes METCON: 4 Rounds for time of: 400m run 50 Air Squats
Today: 4 Rounds Run 200m 15 DB Thrusters 20 Jumping Pull-ups
Today: Strength: Deadlift for a heavy 3rep METCON: 12 Minute AMRAP Run 200m 14 bar facing burpees 7 overhead squats (115,75)
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Today classes are at 9:30am and 3:30pm only. Today: 1 hang clean + 1 front squat AHAP METCON 3 rounds for time 21 SDHP (75,55) 21 Wall Balls
Open gym from 10-12 today!!
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Today: 18min AMRAP 8 seated wall balls 15 air squats 200m wall ball carry
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
The time has arrived ladies and gents. The 2018 CrossFit Open Friday Night Lights kicks off tonight at 6pm.
*During all regular class times the workout will be Open workout #1 but if you signed up for the Open you will need to be at the gym by 6pm. Do NOT be late as we will be going over workout and judging standards and then beginning heat 1 immediately! Heat times will be posted at the gym*
See you Friday!
Open Workout 18.1
8 Toes to bar
10 Dumbell Hang Clean to overhead (alternating) (50,35) Teens (35,20)
Row for calories (14/12)
*Scaled divisions will do a hanging knee raise past the 90 degree point of the hip.