Friday October 11, 2019

For those of you guys who don’t know, The CrossFit Games Open is an online competition that is designed to bring athletes of all levels together. If you want to participate AND log your scores; go to otherwise, just come into the gym like normal and get your workout in.

Friday afternoons will be a little more flexible for the next 5 weeks. We will use the workouts that CrossFit releases as the gym workout. We will start the workouts at the top and bottom of every hour. A general warm up will be on the board and some additional work for after you complete the Open workout.

You can still go to your normal class on Friday and even bring a friend. The only differences will be that the workout being done o…

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Thursday October 10, 2019

You, Your Coach and Goal setting

Skill: 10 min emom
30-60 double unders or 30 secs practice each minute

14 min amrap
Row 500m or Run 400 m*
20 burpees over rower

*if you run 400 m also set up a bar for lateral burpees over the bar.

IM30: IM60 workout

IM recovery:
3 min seated forward fold
1 min straddle per side
1 min straddle middle
1 min glute bridge hold
3 min thoracic opening over a medball
1 min cactus each side
Accumulate 50 plank shoulder taps


Warm up/aerobic capacity:

7×500 m ski

Rest 1 min

Rounds 1 and 2 get the blood flowing and the 5x500m left should be hard and consistent efforts

A. Class

B. 2 sets(3 minutes between sets)


Bench Press 155/105

Strict CHIN up*

(Girls modify your chin-ups to 12-8-4 or sub your 3 best sets after 16’s, 2 best sets after 12…

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Wednesday October 9, 2019

Alt. With partner
200m run x 6 each person

Workout: 15 min amrap
20 hollow rocks
20 v-ups
20 thrusters 75/55

IM30: 15 min amrap
Medball see the lights

Tuesday October 8, 2019

  1. IM60
    Devils press 50’s/35’s
    12/8 cal bike

Kneeling bottoms up kb press
4 sets of 10 each side

IM 30: 14 min amrap
10 burpees
15 ring rows
Run 200m

IM recovery:
2 min seated straddle each leg
2 min pigeon each leg
1 min planche/seal
3 min saddle
1 min downward dog
1 min saddle
3×15 hanging scap retractions