ūüĒ∑ Registration has now opened for the CrossFit Games Open. ¬†Visit games.crossfit.com for info and to sign up if you’d like to be on the worldwide leaderboard. ¬†We’ll be hitting those workouts on Friday Night Lights again this year! ¬†Those dates are 3/12, 3/19, and 3/26.

ūüĒ∑ Do you have a movement or skill you’d like to improve upon before this year’s Open? ¬†Close to a handstand push up or want to pull ups this year? ¬†Let us know and we can discuss options to help you achieve that goal!

ūüĒ∑ Reminder: ¬†please take a moment and cancel your reserved class as early as possible if you cannot attend. ¬†This will allow others to get your spot on busy times. ¬†You can cancel anytime up until class time but you may only reserve up to one hour in advance.

 

Group working on Rowing and Dumbbell Thrusters!

 

Programming

-Monday-

Practicing Hang Cleans for the strength time then a solid but moderate volume conditioning piece with Med Ball Cleans, Strict Ring Dips, and 400m Runs.

 

-Tuesday-

Spicy little couplet of Single-Arm Devil’s Press and Rowing for the conditioning portion. ¬†You can choose your intensity based on the load and pace this day. ¬†Prior to that we have Shoulder Press strength work.

 

-Wednesday-

Getting volume on Back Squats and Pull Ups. ¬†Strength time is a 3 x 10 Back Squat then we have an AMRAP with 200m Runs and Pull Ups. ¬†We’ll help you choose the variation and reps on pull ups.

 

-Thursday-

Bench Day! ¬†Building 5’s on bench press then an interval workout with Russian Kettlebell Swings, Double Unders, and Parallette Pass Throughs. ¬†We’re going :40 ON / :20 OFF so you can choose your intensity.

 

-Friday-

Big barbell day!  Building to heavy singles on Clean & Jerk then we have a great barbell couplet of Clean & Jerks and Thrusters to end the work week.

 

-Saturday-

Starting your weekend with a partner workout on an ascending ladder of Burpee Box Jump Overs and Toes-to-Bar. See how far you and your partner can get on this AMRAP clock!