Metcon
3 RFT
21 Calorie Row
15 Hang Power Cleans (115/80)
12 Bar Facing Burpees
9 Handstand Push-ups
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Archive for February, 2017
20
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%
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
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
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
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
Metcon – “Jackie”
1000 meter Row
50 Thrusters (45/33)
30 Pull-ups
Compare to August 1, 2016
Extra
5×2 Power Snatch @ 60-70%
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.
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
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
