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Gym Updates!

Hey team,

Great to see many of you returning to the gym last week and getting after some solid training. It was a nice change to be inside for sure and have a bit more training tools at our disposal! Hopefully your hands are doing all right after the toes to bar and pullups, because we're going to dive right back in again :).

I wanted to take this opportunity to say a HUGE thank you to Rachel Siemens for stepping up and providing us with indoor weightlifting sessions. Not only did you get to train inside, you also got to have time with an absolute gem of a person and a very talented coach. We are super fortunate to have Rachel as part of our extended coaching staff and I'm very grateful to her for helping us out during the most recent lockdown.

In other coaching news, Andy has decided to resign his position with us and move on. This is quite a sudden change but we wish him well in wherever he ends up next. Andy was with us for right around two years and coached a variety of classes. His departure will allow other coaches to expand their class schedules, so you'll see some new (and old) faces back in this week! Thanks for your time with us Andy.

Lastly, the OPEN is approaching, and we are looking to once again run an intramural (in gym) fun competition. We're in the process of discussing how we can make it even better (and maybe not allow my team to win again), so stay tuned for more info on that soon.

If you're wondering how to sign up for the OFFICIAL CrossFit Games Open, registration is LIVE and you can head over here to sign up.

That's about it for now, see you soon,





6 dowel dislocates

5 perfect pushups

6 double crunch

5 cossack squats per side


Handstand Pushups 6 reps

Toes to bar 6 reps

Choose reps and scale as needed! Wall walks are always an option, as are wall walk holds, hs holds, or seated DB presses. For toes to bar, scale to knee raises or double crunch, choose reps you can do relatively unbroken! If doing hanging knee raise, look to double the reps

WOD: Escalating rep Amrap

As many reps as possible in 14 mins of:

1 Power Clean, 135/95 lbs 1 Front Squat, 135/95 lbs 1 Lateral Burpee Over Bar

2 Power Cleans, 135/95 lbs 2 Front Squats, 135/95 lbs 2 Lateral Burpee Over Bars

3 Power Cleans, 135/95 lbs 3 Front Squats, 135/95 lbs 3 Lateral Burpee Over Bars ...

Continue adding 1 rep each round to each movement until time expires.

Start smooth, the first few rounds will be quick!

FG3: 115/75

FG2: 75-95/55-65, step over

FG1: bar only

CP1: 155/105

CP2: 185/125


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