3 week countdown!


Kevin getting after it! Photo: Oscar Bravo


Hey team,


Apologies for the delay on finalizing the WODFEST standings, I'll get those out soon don't worry!


We've got other things on the horizon with the Open just 3 weeks away! In the coming weeks, I'll be posting details about how we'll run the workouts, what the week of programming might look like, and some information on a really fun INTRAMURAL competition we'll be having inside the gym.


Over the past few Opens, we've done these intramural events and it's been a really fun way to add extra motivation into the workouts. We divide the membership typically into 3-4 teams, and each team gets a color (green, black, grey, white). Each week, scores from Rookies, Masters, Scaled, and Rx athletes on your teams will all be counted towards your teams weekly total.


As I said, I'll release more details about the Intramurals and your team leaders very soon!


And as for what you need to do RIGHT NOW ... is SIGN UP FOR THE OPEN! The more the merrier and trust me, you'll wish that you were doing it once it's going!


It's easy, head over to games.crossfit.com and get it done.


cam




TRAINING FRIDAY SATURDAY



WARM UP: 3 rds: 10 light russian swings, 5 goblet squats, 4/arm kb press



SKILL: DEADLIFT STRENGTH + STRENGTH ENDURANCE


5-5-5-10-15

build through the 5's then aim for a smooth but tough set of 10 and 15 to end. E230



WOD 1: 10 min cap (outside)


This workout is from Dec 30 2020 and its short but its a burner!


3 rounds for time of:

20/15 cal assault bike

20 wallballs


Use a burst start for the assault bike to get those calories ticking over!


FG2: scale wallball to 14/10

FG1: scale cals to 15/10 and wallball as needed

CP: heavy wall ball :)


WOD 2:


Complete as many rounds as possible in 8 mins of:

Goblet Walking Lunge, 50/35 lbs, 50 ft

16 Single Dumbbell Hang Clean & Jerks, 50/35 lbs


FG2: scale db to 20-25/35-40

FG1: scale db as needed, unweighted walking lunge

CP1: DB oh lunges

CP2: 40/65 db oh lunges