Ready for the CrossFit Open?

This year we have decided to do this Intramural style, which means we will be splitting all members who are signed up into teams (3 to be exact), and then those teams will be competing against each other.

Sign up at CrossFit Games website by March 8 to be included in our Intramural Teams!

More details can be found here.

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Finisher

4 Rounds for Maximum Pump:
10 Double Dumbbell Seated Arnold Press
20 Alternating Double Dumbbell Bicep Curls
20 Double Dumbbell Skull Crushers

Toes-To-Bar Clinic – Sunday, March 14, 2021

Still trying to find those kipping Toes-to-Bar? Here’s a chance to get some expert coaching from Coach Cooper and bridge that gap between your flailing monkey swings, and beautiful linked reps!

Spots will be limited so head to Zen Planner to sign up today!

Strength

EMOM 5
1 Snatch Balance (↑)

– Rest 1:00 –

EMOM 5
1 High Hang Squat Snatch (ME)

Conditioning

8 Rounds
8 Toes to Bar
10 Russian Swings
12 Air Squats

Time Cap 14:00

Strength

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@50 – 55%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning

AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

Strength

Every :30 for 10 Rounds
2 Strict Press @ 70 – 75%

Conditioning

For Time:
200 – 150 – 100 (Fx: 100 – 75 – 50)
Double Unders
20 – 15 – 10
Chest to Bar Pull Ups (Fx: Pull Ups)
Handstand Push Ups (Fx: 15 – 10 – 5)

Intramural Open!

Check out the announcement from Coach Casey here!

	Weekly Overview	Events/Classes
Monday	Front Squat	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Strict Press
Wednesday	Romanian Deadlift
Thursday	Snatch	Free 7-Fit Class at 6:30PM! Click Here To Register now
Friday	“DT”
Saturday	Gymnastics	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Clean

Strength

E2MOM 12
Front Squats
1: 3@70 – 75% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 2@75 – 80%
5: 1@80 – 85%
6: 1@85 – 90%

Conditioning

AMRAP 9
250/200m Row (Fx: 200/150)
10 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)