WOD SCHEDULE

9am, 10am, 3pm

CrossFit Open 22.3
For Time:
21 Pull-Ups (FX: Jumping Pull-Ups)
42 Double Unders (FX: Single Unders)
21 Thrusters (95/65) (FX: 65/45)
18 Chest to Bar Pull-Ups (FX: Pull-Ups)
36 Double Unders (FX: Single Unders)
18 Thrusters (115/75) (FX: 85/55)
15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
30 Double Unders (FX: Single Unders)
15 Thrusters (135/85) (FX: 105/65)
*12:00 Cap

Post-WOD Strength/Skill
3 Rounds for Quality
12/12 Single Dumbbell Row
15-20 V-Ups OR 10 Strict Toes to Bar/Knee Raises

Merry Christmas!

The gym will be closed today. REST, recover, enjoy your family and friends, and your gym family will be ready for you tomorrow!

Merry Christmas Eve!

Christmas Eve Squad WOD!

For Time w/ Partner – Split Any Way

2022m Sleigh Ride
Into…
4 Rounds
12 Box Jump Overs (30/24) (FX: 24/20)
24 Synchro Sit-Ups
12 Push Press
24 Back Rack Lunges
Into…
2022m Sleigh Ride

Present Weights: (135/95) (FX: 115/80) (RX+: 155/105)
*30 min cap*

Conditioning
4 Rounds of 2:00 on/2:00 off
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Chest to Bar Pull-Ups + 5 Bar Muscle-Ups)
12 Deadlift (205/145) (FX: 165/115) (RX+: 245/165)
AMRAP Bar Facing Burpees

Strength
Every 1:30, 3 Rounds
1) :20-:30/:20-:30 Side Plank
2) 10-15 Banded High Row to External Rotation
3) :20-:30 Ring Support Hold (FX: On Boxes)
4) 5 Downdog to Seal Pose (slow)

Limited spots remaining in Coach Kevin’s January/February Olympic Lifting Clinics!
These clinics are open to ALL levels of lifters and will be beneficial no matter how many years you have (or have not) been lifting. Class is limited to 10 MEMBERS, first come, first serve. 

Our first clinics will run from 11-12:30 pm as follows:
Sat Jan 21: Snatch
Sat Jan 28: Clean
Sat Feb 4: Split Jerk

The cost per session is $35. 
You can purchase your class(es) on Zen Planner, or email Coach Anastasia at [email protected] to get set up. 

Strength
Every 2:00, 5 Sets
1) 5 Strict Press (70-75%)
2) 5 Strict Press (75-80%)
3) 5 Strict Press (80-85%)
4) 8 Pause Strict Press (55-60%)
5) 8 Pause Strict Press (60-65%)

Conditioning
5 Rounds For Time:
20 Box Jumps (24/20)
20′ Handstand Walk after each round (FX: 3 Wall Walks) (RX+: 40′ Handstand Walk)
*14:00 Cap