2017 March 1 WOD

Posted: February 28, 2017 in Uncategorized
Metcon

3 RFT
21 Calorie Row
15 Hang Power Cleans (115/80)
12 Bar Facing Burpees
9 Handstand Push-ups

2017 February 28 WOD

Posted: February 27, 2017 in Uncategorized
Friday Night Lights update

This weeks challenge to help earn your team extra points…mobility work. For the next 7 days (Tuesday-Monday), if you complete 15 minutes (or more) of mobility over 4 of the 7 days, you will earn extra points for your team. If you have questions about what mobility work you need to be doing, ask your coach!

Metcon

EMOMx16
Minute 1 – 7 Deadlifts + 7 Box Jumps
Minute 2 – 15/12 Calorie Bike
Minute 3 – 7 Wall Balls + 7 C2B Pull-ups
Minute 4 – 15/12 Calorie Row

Squats

3×3 Front Squats @ 65%

Monday 2/27

Posted: February 27, 2017 in Uncategorized
Strength

15 minutes to complete
6×3 Shoulder Press

Metcon

EMOMx21
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 15 Push Presses
Minute 3 – 40 Double Unders

2017 February 25 WOD

Posted: February 24, 2017 in Uncategorized
No yoga today.

We will have yoga EVERY SATURDAY in March. Join us at 8AM on March 4, 11, 18 & 25 for yoga! Free for members and only $5 for non-members.

Open Sunday 1-3

Brett and Jessica will be opening the doors tomorrow (Sunday) at 1 for anyone that needs to complete 17.1. Please be respectful of their time and day off and have your work completed and cleaned up by 3 so they can leave.

Metcon

4 RFT:
60 Double Unders
30 Wall Ball Shots
15 Pull-Ups
Compare to September 1, 2015

February 24 – Open WOD 17.1

Posted: February 24, 2017 in Uncategorized

We will have regular morning classes but all Friday evening classes are canceled. You may come in at any time from 4-7:30 and put your name on the heat schedule and get your workout in. Even if you are not participating in the weekly Friday Night Lights on a team, all members are welcome to come WOD. Non-members that need to be judged are welcome to drop in for judging. Please bring $10 cash.

17.1

2017 February 23 WOD

Posted: February 22, 2017 in Uncategorized

We will project the Open announcement on the big screen tonight at 7. Everyone is welcome to join us!

There will be no yoga this weekend. Both instructors are out of town again.

Metcon

EMOMx14
Odd: :45 Row/Bike
Even: 5 Push-ups + 10 Squats

Skills & Drills

Handstand Push-up or skill of choice for those that have HSPU

2017 February 22 WOD

Posted: February 21, 2017 in Uncategorized
Metcon – “Jackie”

1000 meter Row
50 Thrusters (45/33)
30 Pull-ups
Compare to August 1, 2016

Extra

5×2 Power Snatch @ 60-70%

Friday Night Lights!

Posted: February 21, 2017 in Uncategorized

The Open is here; it’s time to have some fun!

Here are some ways you can get your team points:

1. Sign up for the Open here
It’s not required that you sign up for the Open to participate in FNL, but you get your team 5 points AND it’s only $20 AND it is an awesome way to see where you stack up in the community of 400,000 expected competitors! It’s a tool to measure progress annually. Just do it!

2. Complete the WOD each week
You will get your team 2 points every week if you complete your WOD on Friday nights during our FNL event. You can complete your WOD any time between 7PM on Thursday and 7PM on Monday, but if it’s any time other than Friday night, you will only get your team 1 point.

3. Win your division!
The top 2 athletes in every division (see below for your division* for FNL) will earn their team an additional 5 points every week!

4. Judge, Judge, Judge
Every athlete, every week will have their workout judged and counted by another athlete. You will earn your team 0.5 points for every athlete you judge. The movement standards will be briefed and if you have any questions at all about what you are to look for, ask any of your 10 coaches.

5. Complete the Weekly Challenge
Each week we will release a challenge for the week and if you complete the requirements, you will earn your team 1 point. An example from last year: 15 minutes of mobility/day.

 

*The divisions for our FNL events are not quite the same as they are for the official Open. It’s ok. Don’t freak out.

fnl-bonus-points-divisions

 

2017 February 21 WOD

Posted: February 20, 2017 in Uncategorized

As we have for the past few years, we will be hosting an announcement party for the next 5 Thursdays at 7PM. Come hang out with us while we anxiously await Dave’s announcement of the weekly Open WODs. We will still have our normal 6:30 class.

Metcon

5 Rounds for Reps:
Minute 1 – DB Squat Cleans (50/35)*
Minute 2 – Burpee DB Box Step-ups (50/35# at 24/20”)
Minute 3 – Calories (Bike or Row)
*DB must start fully below the knee

2017 February 20 WOD

Posted: February 19, 2017 in Uncategorized
Test

20 minutes to establish a 1 rep max Back Squat
Compare to November 28, 2016

Metcon

AMRAP 18
30 Push Jerks (115/80)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar