End of Open Party!




Hey team,


It's the third (and final) week of the Open, and that definitely calls for a celebration! By the end of this week, we'll have taken on new and challenging workouts, pushed ourselves to our limits, and likely have surprised ourselves by how strong and fit we really are!


In previous years (pre pandemic) we've run Friday Night Lights during the Open, which essentially was a competition like atmosphere with lots of energy and rolling heats instead of classes. We're bringing that back for this week, and will be listing heat times on Friday instead of actual classes. You can use the app to sign up for a heat (once we know the workout duration we will be putting these in), and when you arrive you will assist with judging before or after your wod.


ABOUT THE PARTY!!


To refuel you after your workout, we'll be ordering in pizza (regular and gluten free), and drinks (alcoholic and not!) for the evening's festivities. The food and drinks will be available from 6pm onwards, and please use this FORM to let us know how much pizza to order. Pizza will be $2.50 per slice and drinks will be $5 per alcoholic drinks (cider, beer, coolers), $1 per can of Bubly!


*PLEASE GET YOUR PIZZA ORDER IN BY TUESDAY 5PM!*


Even if you're not involved in the Open, you can come on down, do the workout, cheer on everyone else, and get some much needed social time. Fundamentals members can jump into heats also! You can eat indoors or out if you have concerns about Covid.


This should be a great community evening and we look forward to seeing you all out for the workout and for the party!


Cam

 

TRAINING MONDAY TUESDAY



WARM UP: 3 rounds (of everything!)

300m row (start slow and increase each round)

Lying thoracic rotations x 5/side

Prone scorpions x 5/side

1 round of Cindy (5 pullups or ring rows, 10 pushups, 15 squats)



WOD


This workout is an altered version of last year's 21.3 wod. This will give you some practice of movements that we will likely see in the last workout this year, with a bit less stress than taking on the full version of the wod.


For time:

10 Front Squats, 95/65 lbs

20 Toes-to-bars

10 Thrusters, 95/65 lbs


Rest 3 mins


10 Front Squats, 95/65 lbs

20 Chest-to-bar Pull-ups

10 Thrusters, 95/65 lbs


Rest 3 mins


10 Front Squats, 95/65 lbs

10 Bar Muscle-ups

10 Thrusters, 95/65 lbs


Scale barbell as needed. Skills can be ttb-jumping pullups-jumping ctb or some combo of increasing difficulty