Category: Competition

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) “Open 17.3 – AQAP: 0:00-8:00 to Complete 3 rounds of… 6 Chest-to-bar Pull-ups 6 Squat Snatch 95/65 + 3 rounds of… 7 Chest-to-bar Pull-ups 5 Squat Snatch 135/95 8:00-12:00 to Complete 3 rounds of… 8 Chest-to-bar Pull-ups 4 Squat Snatch 185/135 12:00-16:00 to Complete 3 rounds of… 9 Chest-to-bar Pull-ups 3 Squat Snatch 225/155 16:00-20:00 to Complete 3 rounds of… 10 Chest-to-bar Pull-ups 2 Squat Snatch 245/175 20:00-24:00 to Complete 3 rounds of… 11 Chest-to-bar Pull-ups 1 Squat Snatch 265/185 Have…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Snatch Balance: 4 sets of 3 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 3) Jerk: 5 sets of 2 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) 28 minute EMOTM: Movement 1 – 10-20 Calories Rowed (approximately 40 second effort) Movement 2 – 3 Power Clean + 3 Push Jerk 135/95 Movement 3 – 12 Wall Balls 20/14…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) 21 minute EMOTM: Movement 1 –  10-20 Calories Ski Erg Movement 2 – 5 Toes-to-bar + 10 Push-ups + 15 Air Squats Movement 3 – 1/side Kettlebell Turkish Get-up 70/53 Scale reps/loading as needed to get maintainable output for all 7 rounds. WOD: 2) Muscle Snatch: 2 Reps Every 1:00 x 5 sets Start at a light weight. Use this as positioning and focus work to build into your Snatches. Reset at the floor between reps. Build as heavy as deemed fit….

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) Row: 5:00 ON/5:00 OFF 4:00 ON/4:00 OFF 3:00 ON/3:00 OFF 2:00 ON/2:00 OFF 1:00 ON/1:00 OFF For this piece row on the Wattage setting. Start at a moderate maintainable pace. Your OFF is active and should be done at 50% of the workout wattage. Your goal is to add 50/35 Watts to your pace for each interval. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps @ 65-70% Sets 4-6 – 3 Reps @ 75-80% Sets 7-9 –…