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Wednesday – 3/1

A.) Front Squat: 15 minutes to work to a 3 rep max for the day B.) Front Squat: one attempt at a heavy set of 10 C.) For time: 100 Double unders 10 Muscle ups 1000m row - sub 800m run if its nice out 20 Pull ups 100 Double Unders 30 HSPUd

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Tuesday – 2/28

A.) Every 2:30 for 5 sets: 3 snatches *drop the bar after each rep and reset start position. B.) 3 rounds for time: 25/18 calorie row 25 RKBS (70/53) 25/18 calorie row 25 T2B *if your back is still cooked from 17.1 please PLEASE go lighter on these today.

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Monday – 2/27

Nice work on 17.1 this weekend guys! That is a super nasty workout and you all kicked ass on it. A couple of quick things going forward with the Open: 1: Scores must be submitted by 8pm Monday night. You have to log into the Games site (games.crossfit.com) and submit your score. From there I go in a validate it for you. 2:  You have until 8pm Monday night to sign up for the Open and complete the workout in either scaled or Rx.   I hope to see everyone's name on the leaderboard by tomorrow night. 3: If you

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Friday – 2/24

Oh boy this looks like a fun one! The Crossfit Games Open season has officially begun and its starting with a brand new movement: The dumbbell snatch. Most of us have done a Kettlebell snatch before but this is slightly different. No need to worry about the KB swinging over and banging your wrist, this is all about good leverage and a nice strong pull with your wrist going straight overhead. Be sure to keep control on the DB the entire way to the floor and keep a nice straight back throughout the workout. The boys that were our test

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Wednesday – 2/22

A.) Front Squat: 5 x 2 @ 75% *same weight for all 6 sets B.) 3 rounds for time: 1000m row (800m run if its nice - giant rock on the towpath just after Wall St and the towpath comes back together) 10 Snatches (135/95) 10 Clean and jerk (135/95) *scale loads and reps as needed. Goal should be sub 20 minutes.

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Tuesday – 2/21

A.) Every 90 seconds for 6 sets: 1 snatch @ 85% (ish) - try to stay at the same weight for all 6 sets B.) 5 rounds for time: 10 Clusters [Squat Clean Thruster] (115/75) 20 Burpees - normal burpees Core: 3 rounds not for time: 50 ft Waiter walk (left arm) - DB, KB or plate, you pick the weight 50 ft Waiter walk (right arm) 0:30 hollow hold

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Monday – 2/20

Its officially CrossFit Open week everyone! First order of business: We will have a 9am class this morning. Please bring treats. For those participating here is how the schedule will work: Just like last year Friday will be the official day we do the workout as a gym. Along with either a strength or skill session 17.x will be our workout of the day. However this year if you can't make it on Friday you will have the option to do the Open workout on Saturday morning after the 8am class or Monday during the 6:30pm class. For those that

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Friday – 2/17

A.) Bench Press: 10 x 2 *use the first 3-4 sets to find a challenging weight and stay there. Fast reps B.) 11.5 20minute AMRAP 5 Power Cleans (145/100) 10 Toes to bar 15 Wall Ball (20/14)

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Wednesday – 2/15

A.) 3 position snatch (hi hang, hang, floor): 6 sets B.) Front Squat: 15 min to find a heavy set of 3 C.) Front Squat: One attempt at a max set of 10 Core: 3 sets of each 20 weighted sit ups 20 barbell good mornings

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Tuesday – 2/14

A.) 10 rounds for time: 4 Front Rack Lunges (155/105) 3 Box Jumps (30/24) 2 Muscle Ups (ring or bar) - sub ring transition or jumping C2B (video for ring transition) 1 Cluster (155/105) *This should be about 1-1:30 per round. Scale accordingly B.) Every 0:45 for 7 sets (5:15): 3-5 Toes to Bar or progression (this can be kipping practice as well)

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