Tuesday – March 1

  4 Rounds 3 Minutes On/3 Minutes off 250/200 M Row 20 Sit Ups 15 KB Swings (53/35) Max Rep Overhead Squat (95/65) *Score is total OHS *Reps can be scaled to the point where you get to the bar with 30+ seconds left...

Monday – February 29

*NOTE*  For those looking to do, or re-do, 16.1…you will need to work around the classes.  We do not need the rig area but assume you will have to use your own clock and music may not be on for you.  You must have a judge to complete the workout....

Sunday – February 28

8:30-9:30 AM YOGA *Be early.  Door will lock at 8:30 AM. 10:00-12:00 Open Gym *The athletes that need to do 16.1 will have priority over equipment and space.

Friday – February 26

SHOW UP EARLY TO CLASS.  WE NEED TO RUN 2 HEATS FOR EVERY CLASS.  THE MAJORITY OF STRETCHING AND WARMING UP WILL BE DONE ON YOUR OWN.  DO NOT SHOW UP LATE. RX Crossfit Open 16.1 20 Minute AMRAP 25 ft Overhead Walking Lunge (95/65) 8 Bar Facing Burpees...

Thursday – February 25

Part 1: 15 Minutes  Muscle Up and/or Pull Up Skill/Strength work *Do NOT over-do the volume on rings or bar Part 2: 12 Minute EMOM 1 Snatch Deadlift (pause above knee) Drop bar 1 Power Snatch Drop bar 1...