17.5

Posted: March 23, 2017 in Uncategorized

Join us for the last week of the Open season! Doors will open at 4 this afternoon. Heats will start at 4:30.

We do have yoga tomorrow!

17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders

2017 March 23 WOD

Posted: March 22, 2017 in Uncategorized
Metcon

“NATE”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
Compare to October 13, 2016

*If you are completing 17.5 tomorrow, I recommend moving at a slow to moderate pace today. I don’t think there is a movement conflict, but going at a higher intensity today could accumulate a lot of reps which could show up tomorrow as fatigue.

2017 March 22 WOD

Posted: March 21, 2017 in Uncategorized
Metcon

5 RFT
21 Calorie Bike (or Row or Run 400)
15 Wall Balls**
9 Deadlifts (185/135)

**Of course we dont know for sure but dumbbells could come back up this week in the Open so you may want to consider subbing DB Thrusters here to familiarize yourself with how they feel.

2017 March 21 WOD

Posted: March 20, 2017 in Uncategorized
Skill/Strength

20 minutes to complete:
6×2 Snatch @ 60-75%, any style

Metcon – 14.1

AMRAP 10
30 Double Unders
15 Power Snatches (75/55)
Compare to 14.1

2017 March 20 WOD

Posted: March 19, 2017 in Uncategorized
Metcon

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Compare to December 1, 2016 or June 27, 2016

Squats

3×3 Back Squat @ 75%

Sunday Funday

Posted: March 19, 2017 in Uncategorized

We’ll open the doors at 1:00 today for anyone that would like to do 17.4. We plan to be locking up and leaving at 3:00 so we’ll start the last heat no later than 2:30.

You’re going to want to be at Friday Night Lights this week for 17.5! We’ll be doing a drawing for a free month at CFJ!

The bonus challenge this week will be a hard one. Have you considered how much of a role sleep plays in your health, performance and recovery? And as an extension of that consideration, what all negatively impacts how much and what quality sleep you get?

This week, get your team 1 point per night for omitting electronics the hour before bed. No screen time in your last hour. Sunday – Wednesday night. And as a bonus for those that complete it all 4 nights…5 points instead of 4. One night=1 point, two nights=2 points, 3 nights=3 points, 4 nights=5 points. Create a habit. Or break one.

2017 March 18 WOD

Posted: March 17, 2017 in Uncategorized

Join us for yoga at 8:00! Free for members and only $5 for visitors.

Metcon

Teams of 3, one working at a time:
For time:
100 Calorie Row or Bike  (or run loop together)
75 Power Cleans (135/95)
50 Bar Facing Burpees
100 Calorie Row
75 Front Squats (135/95)
50 Bar Facing Burpees
100 Calorie Row
75 Push Jerks (135/95)
50 Bar Facing Burpees

Open 17.4

Posted: March 16, 2017 in Uncategorized
Join us for Friday Night Lights! We’ll open up at 4 and start heats at 4:30.
17.4

AMRAP 13:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push-ups

Compare to March 18, 2016

2017 March 16 WOD

Posted: March 15, 2017 in Uncategorized
Metcon

EMOMx18
Min 1: 15 Calorie Row
Min 2: 15 Kettlebell Swings
Min 3: 5 Handstand Push-ups

2017 March 15 WOD

Posted: March 14, 2017 in Uncategorized
Strength/Skill

EMOMx8
2 Push Press, climbing

Metcon

3 RFT
20 Calorie Bike (or Row)
10 Deadlifts (315/215)
60 Double Unders