(551) 427-5077

Friday – March 9

**PLEASE ARRIVE EARLY**

Crossfit Open 18.3

2 Rounds

100 Double Unders (Scaled: Singles)

20 Overhead Squats (115/80) (Scaled: 45/35)

100 Double Unders

12 Ring Muscle Ups (Scaled: Pull Ups)

100 Double Unders

20 DB Snatch (50/35) (Scaled: 35/20)

100 Double Unders

12 Bar Muscle Ups (Pull Ups)

*14 Minute Cap

Thursday – March 8

5 AM, 6 AM, 7 AM ARE CANCELLED.

WE WILL RE-OPEN AT 9:30 AM.

Part 1:

Every 1:30 for 6 Sets

12 Alternating Lunges OR Step Ups

*Athletes may choose Overhead, Front Rack, KBs, Dumbbells…etc

Part 2:

Alternating EMOM 12

Odd Minutes: 30 Seconds DB Snatch or Snatch (75/55)

Even Minutes: 30 Seconds Double Unders OR Row OR Bike 

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Barbell Class (815pm)

*We will be going over movements/transitions after 18.3 release!*

Wednesday – March 7

**ALL REMAINING CLASSES ARE CANCELLED**

5 Rounds

21 Cal Row/Bike

18 Toes to Bar

15 KB Swings (53/35)

18 Burpees

21 Sit Ups

*30 Minute Cap

Wednesday – March 6

Part 1:

Every 1:30 for 5 Sets

5 Hang Squat Clean Thrusters 

*Must be unbroken.  Start light, end heavy if you want

Part 2:

Crossfit Open 15.3

AMRAP 14 

7 Ring Muscle Ups (Scale: 14 Pull Ups or Chest to Bar Pull Ups)

50 Wall Balls (20/14)

100 Double Unders 

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*Take time for a good warm-up: Sweat, activate, WOD, stretch.  Today taxes the body from head to toe.  Stick to fully Rx’d or fully Scaled today and focus on 14 minutes of intensity – today is not the day to get your first muscle up or double under*

Monday – March 5

Part 1:

EMOM 8

20 Seconds Max Rep Handstand Push Ups

10 Second Rest

20 Seconds Max Rep Box Jumps 

10 Second Rest

*Not recording results, work on movement efficiency and note capacity

Part 2:

15-12-9-6-3

Power Snatch (95/65)

Overhead Squats (95/65)

Push Ups 2x (30-24-18-12-6)

*15 Minute Cap

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*We are looking for rep consistency in Part One’s “Tabata-style” workout.  Part 2 should be light and fast; find that burning feeling in your legs and lungs and learn to embrace it – each round is “easier” than the last!*

Saturday – March 3

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

24/18 Cal Row

24 Push Press (95/65)

20 Box Jumps (24/20)

20 Sit Ups 

16 Pull Ups

16 KB Swings (53/35)

Friday – March 2

**REMINDER – 7:15 PM CLASS ADDED TO FRIDAY SCHEDULE**

**PLEASE ARRIVE EARLY TO WARM UP AND STRETCH ON YOUR OWN**

Crossfit Open 18.2

12 Minutes to complete:

1-2-3-4-5-6-7-8-9-10

DB Squats (50/35)

Bar Facing Burpees

in the remaining time:

1 Rep Max Clean

*You will receive 2 scores for this workout.  The time it takes to complete the couplet AND how heavy your lift is. If you do not complete the couplet in under 12 minutes, you will receive a "0" for the lift.

SCALED: 35/25 DB and you are allowed to step over the barbell

RX MASTERS 55+: 35/20 DBs

SCALED MASTERS 55+: 20/10 and you are allowed to step over empty barbell