Friday, March 26, 2021

Read the workout standards and description here

Workout of the Day

A.
CrossFit Games Open 21.3 & 21.4

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

21.4
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Thursday, March 25, 2021

REMINDERS:
1) The Open Announcement for 21.3 is at 2 PM tomorrow
2) The BBQ is Saturday! Hope to see your faces there
3) Precision Athletics is hosting a 21.3 mobility class to prep your body for the last Open workout. Saturday at 8:15 AM. Be there if you want to perform your best!

Workout of the Day

A.
Deadlift
5 x 2 at ~90%

B.
Every minute, for 10 minutes:
4 Power Cleans (155 / 105)
then, with the remaining minute:
Max reps Wall-Balls (20 / 14)

Score is total wall-balls

Masters: 115 / 75, 14/10
Rx+ 195/125, 30/20

Wednesday, March 24, 2021

Maryanna

Workout of the Day

A.
Push Jerk
Every minute, for 12 minutes:
2 jerks
(same as last week. If you’re feeling good and things are clicking, try to surpass what you did last week)

B.
For time:
21-18-15-12-9-6-3
Pull-ups
Shoulder to Overhead (115 / 75)
Double-unders*

*63-54-45-36-27-18-9

Masters: 95/65
Rx+ chest to bar, 145/100

Tuesday, March 23, 2021

Chad

BBQ this Saturday!

Workout of the Day

A.
Pause Back Squats
Every 3 minutes, for 15 minutes:
5 reps at 60-70%
(0r 5-25 lbs heavier than two weeks ago)

After each set:
10 kb front rack lunges

B.
AMRAP in 10 minutes:
2-4-6-8-10-12-14-16 etc of
box step ups w db
single arm devil presses

Monday, March 22, 2021

Tommy

REMINDERS:
1) 9AM Class is officially changing to 9:30 this week
2) Remember to submit your 21.2 scores by 7 PM!
3) BBQ this Saturday

Workout of the Day

A.
Open Prep Week 2
Every minute, for 24 minutes (8 rounds):
Min 1) 30 seconds of thrusters (95 / 65)
Min 2) 30 seconds of toes to bar
Min 3) 30 seconds of rowing for calories

Masters: 65/45

Friday, March 19, 2021

Read the workout details here

Workout of the Day

A.
CrossFit Games Open Workout 21.2

For time:

10 dumbbell snatches (50 / 35)
15 burpee box jump-overs (24 / 20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Thursday, March 18, 2021

Fadi

Reminders:

1) 9 AM CLASS – we will be moving the 9 AM class to 9:30 AM starting next week (March 22), as we will be working with the students from Templeton Academy again.

2) FRIDAY NIGHT LIGHTS – this week, the official day to do the Open Workout 21.2 will be Friday evening. The 1st heat will start at 5:30, and we will run probably three total heats (depending on the workout they drop on us). We’d love for as many people to come and cheer and judge and compete as possible, but if you cannot make it, we will have open gym hours on Saturday (no class Saturday, just open gym from 9-11) and Sunday from 10-12. The Main Event for the evening will be watching Coaches Braedon, Micah, and Javi duke it out. Should be pretty fun to watch! May or may not be some betting involved too, but keep that on the DL.

3) BBQ – as is tradition, next Saturday (the 27th), immediately following 21.3, we will be hosting the Open Completion BBQ at the gym, in celebration of your hard work and dedication. We will provide burgers and hot dogs and some brew from New Heights. Kailey will be bringing her famous chicken wings. We’d love for you to come throwdown and stay for the BBQ, and encourage to bring along friends, family, kids, dogs, drinks and whatever food you’d like to enjoy.

Workout of the Day

A.
For time:
1000m-750m-500m-250m Concept 2 Row
1000m-750m-500m-250m Concept 2 Ski
60cal – 45cal – 30cal -15cal Assault Bike

Ladies: 850m-650m-400m-200m, 45-35-24-12 cals

Wednesday, March 17, 2021

Katie (KTJMAL)

In case you didn’t see the email:

First of all, great job to everyone who did 21.1! Saw some great performances. Looking forward to seeing everyone push to a place that only competition can seem to take one to. Two more weeks…LET’S GO!

A few other things:

1) 9 AM CLASS – we will be moving the 9 AM class to 9:30 AM starting next week (March 22), as we will be working with the students from Templeton Academy again.

2) FRIDAY NIGHT LIGHTS – this week, the official day to do the Open Workout 21.2 will be Friday evening. The 1st heat will start at 5:30, and we will run probably three total heats (depending on the workout they drop on us). We’d love for as many people to come and cheer and judge and compete as possible, but if you cannot make it, we will have open gym hours on Saturday (no class Saturday, just open gym from 9-11) and Sunday from 10-12. The Main Event for the evening will be watching Coaches Braedon, Micah, and Javi duke it out. Should be pretty fun to watch! May or may not be some betting involved too, but keep that on the DL.

3) BBQ – as is tradition, next Saturday (the 27th), immediately following 21.3, we will be hosting the Open Completion BBQ at the gym, in celebration of your hard work and dedication. We will provide burgers and hot dogs and some brew from New Heights. Kailey will be bringing her famous chicken wings. We’d love for you to come throwdown and stay for the BBQ, and encourage to bring along friends, family, kids, dogs, drinks and whatever food you’d like to enjoy.

Workout of the Day

A.
Push Jerk
Every minute, for 12 minutes:
2 reps (start light and increase as desired)

B.
AMRAP in 15 minutes of:
15 shoulder to overhead (115 / 75)
15 burpees over the bar

Rest exactly 60 seconds after each round

Masters: 85/60, burpees
Rx+ 145/100, bar facing

Tuesday, March 16, 2021

Roach

OPEN ANNOUNCEMENT: This week we will be doing Friday Night Lights. We will have heats starting at 5:30  PM. Coaches Braedon, Micah, and Javi will be throwing down in the same heat. Chad will be running the betting pool. Should be a good show. Come Join.

Workout of the Day

A.
Back Rack Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 forward step lunges (5 R then 5L)
Build in load

After each set: 10 double KB front squats

B.
AMRAP in 13 minutes of:
3-6-9-12-15-18-21 etc of
Thrusters (75 / 55)
Toes to Bar

At minute 0:00, 4:00, and 8:00 run 300m
(pick up where you left off when you return from the runs)

Master: 65/45
Rx+ 100/65

Monday, March 15, 2021

Jess

REMINDER: Submit your 21.1 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will be doing them using the EMOM (every minute on the minute) method. Implementing the EMOM style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. EMOMs are also great for practicing exercises under some, but not considerable fatigue. 

 Our normal strength programming will resume on Tuesday. 

Workout of the Day

A.
Every minute, for 24 minutes (8 rounds):
Min 1: Complete 30 Seconds of Power Snatches (75 / 55)
Min 2: Complete 30 Seconds of Chest to Bar Pull-ups
Min 3: Complete 30 Seconds of Box Jump Overs (24 / 20)

Masters:
55/35
pull-ups
20/16