Weekly Programming - Week of February 22nd 2016

THE CROSSFIT OPEN IS HERE

The CrossFit Open is upon us and you'll start hearing A LOT more about this.What is the CrossFit Open?Basically it's a 5 week program where as a gym weparticipatein 1 weekly workout.Your scores are then input online and compared with 100,000+ other CrossFit athletes around the world. This isn't because any of us are winning the games, but as a way to ramp up the intensity and show us all where we stand.We'll be having 4 teams with an internal contest that will conclude in week 6 with go-cart racing!You need to go online to register, it's $20,CLICK HERE TO REGISTER.We are going to have a draft and you'll be either drafter or recruited to a team STAY TUNED!

The Open is here! 16.1 gets announcedThursdaynight at8pm. Don't forget to sign up
For the 5 weeks during the Open we will not have a 6pm or 7pm class on Friday nights.Our coaches will be doing the WODs.Come cheer them on and see what it's going to when you go!
Beginner Classes.These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.
Tuesday
Warm-up

 

:90 sec Quad Smash
:60 sec Tricep Smash

 

2 Rounds

 

10 Single Leg Glute Bridges
10 Russian KB Swings
:30 sec Goblet Squat Hold

 

3 Inchworms

 

Weightlifting

Strength
A1) Back Squat
5-5-5-5-5
*add 5-10lbs to last week
A2) Partner Assisted Hamstring Curls
3 after each set

B) Back Squat
MAX Reps @ 85% of heaviest set of 5

WOD
5 Rounds for Time (16 minute cap)
10 Deadlifts 255/175 ; 315/215
10 Ring Dips ; Muscle Ups

Cool Down
  • :90 sec Cat Cow
  • :90 sec Pigeon
  • :90 sec Lizard
  • :90 sec Seated Pike
  • Bulletproof Shoulders
Wednesday
Warm-up

 

2 Rounds

 

- 10 Seated Wall Slides
- 10 Seated External Rotations @ 90 degrees
- 10 Hollow Rocks

 

A.)"Baseline"

 

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes

B) 12.3
AMRAP 18 min
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar

Rest 5 min

C) 5 Rounds (18 min Cap)
10 Power Snatches 115/75 ; 135/95
20/16 Calories on Assault Bike; 30/24
2:00min Rest

Cool Down
  • Banded Hami Circuit
  • Towel Stretch
  • Sleeper Stretch
  • Twisted Cross
    Crossover Symmetry - Plyometrics
Thursday
Warm-up
10 Minutes w/ Foam Roll & LAX Ball
Endurance
150 Cal Row or Bike
*Strong, comfortable pace for the first 100-120. If it feels good, finish strong. If it's not your day, stay at a steady pace

Skill
EMOM for 24 alt
  1. 1 TGU / side
  2. 8 Inverted Rows + MAX sec hold on last rep
  3. 8 Candlestick Rolls
  4. :20 sec Goblet Squat Hold + MAX Walking Lunges
  5. Accumulate :30 seconds in freestanding handstand / headstand / tripod
Cool Down
  • 3 Way Shoulder
  • Crossover Symmetry - Recovery
  • 2 Rounds
- :60 sec Elevated Pigeon
- :60 sec Frog
Friday
Warm-up
:90 sec Lat Smash

3 Rounds
- 12 Band Pullaparts
- 6 Front Foot Elevated Half Kneeling Split Squats / side
- 1 Conan
- :20 sec Banded Front Rack

Weightlifting

EMOM for 15 minutes
1 Clean & Jerk @ 80%
WOD
TBD
Saturday
COACHES CHOICE
9:30am & 11am Class
Sunday
Open Gym
9:30am-12noon

Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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