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

2017 February 18 WOD

Posted: February 17, 2017 in Uncategorized

We will not have yoga today. Both of our instructors are out of town.

Metcon

AMRAP 18
80 Wall Balls (20/14)
60 Calorie Row or Bike
40 1-Arm DB Snatch
20 Overhead Squats
10 Ring Muscle-ups

Gymnasty

5 RFT
5 Toes to Bar
5 Chest to Bar Pull-ups
5 Bar Muscle-ups
Rest 1 minutes between rounds

2017 February 17 WOD

Posted: February 16, 2017 in Uncategorized
Strength/Skill

20 minutes to complete Clean & Jerks
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Metcon

5 RFT
10 Power Cleans (135/95)
10 Bar Facing Burpees

Friday Night Lights Teams!

Posted: February 15, 2017 in Uncategorized

Get with your coaches and get busy planning some awesome team names and shirts!

Coaches: Megan and Brett
Athletes:
Jimmy Henthorne
Erin Hager
Bobby Thompson
Elisabeth Thompson
Cara Stegall
Jim Droke
Marcia Jo Frazier
Brian Smith
Dan Slater
Joy Pigue
Denise Slater
Joe Edwards
Mike Dolan
Mary Lawson Day
Dave Burngasser

Coaches: Lucas and Shea
Athletes:
Monique Kenney
Jeremiah Coggins
Justin Harrison
Melanie Ragan
Rachael Harrison
Sam Day
Tanya Lawson
Scott Lawson
Lanier English
Janna Henderson
Bryan Champine
Stephen Wilks
Steve Champine
Missy Champine
Pete McClemore
Matt Grogan

Coaches: Jayson and Jessica
Athletes:
Sara Miller
Bryce Miller
Ben Johnson
Lidia Smith
Stefanie Gatlin
Jesse Gatlin
Robert Groves
Jennifer Norris
Josh Maxwell
Mark Goff
Kimberley Goff
Rob Hamilton
Scott Guthrie
Tim Chilcutt
Jeff Simon
Lucas Tileros

Coaches: Tanya and Kim
Athletes:
MaryAnn McClendon
Joshua Guthrie
Adam Milligan
Haley Milligan
Rebecca Shamblin
Luke Butler
Jason Garner
Ashley Garner
Heather Moody
Patrick Moody
Bob Beasley
Lance Austin
James Roberson
Bill Beiter
Barb Beiter

Coaches: Jennie and Todd
Athletes:
Clay Fowler
Shelby Fowler
Doug Barnwell
Lauren Phillips
Megan Phillips
Brett Beckham
Carrie Chesser
Joe Haggard
Hollie Haggard
Nik Wilsey
Amber Wilsey
Mark Jordan
Matt Zerfoss
Jeffrey Vasquez
Ashley Kee
Brandy Ferrell

2017 February 16 WOD

Posted: February 15, 2017 in Uncategorized
Strength

20 minutes to establish a 1 rep max Snatch, any style
Compare to December 12, 2016

Metcon

21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups