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) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 100 Double-unders 80 Wall Balls 20/14 60 Calories Rowed 40 Handstand Push-ups 20 Clean and Jerks 135/95 Rest as needed. 4) 5 rounds AQAP: 5 Deadlifts 315/205 10 Bar Facing Burpees Rest as…

*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 17.2” – 12 minute AMRAP: 2 rounds of… 50ft Dumbbell Front Rack Walking Lunges 50/35 16 Toes-to-bar 8 Power Cleans 50/35 2 rounds of… 50ft Dumbbell Front Rack Walking Lunges 50/35 16 Bar Muscle-ups 8 Power Cleans 50/35 Rest as needed. 2) Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy single for the day. 3) Back Squat: 1 Rep Every 1:30 x 7 sets These should be done as a continuation of…

*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) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as possible. 2) Single Arm Dumbell Overhead Carry: 6 x 100ft/side Rest 90-120 seconds between sets. 3) 28 minute EMOTM Movement 1 – 10-20 Calories Rowed (40 second effort) Movement 2 – 1 Squat Clean Thruster Movement 3 – 7 Chest-to-bar Pull-ups + 7 Pistol Squats + 30 Double-unders Movement 4 – 12 Wall Balls 20/14 Scale reps/weight as…

*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) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 minute AMRAP: 10 Clean and Jerk 135/95 10 Toes-to-bar If you finish 3 rounds of the workout within 4 minutes you earn and additional 4 minutes. You may then…