Slowly but surely, it’s coming together. Thank you, Amanda Ney, for your paint brush expertise

The CrossFit Games Open begins on February 16…LFG!
It has been requested by multiple people multiple times now (but mostly the same two ladies – not gonna name names so don’t ask*), and after a little deliberation and feedback, we’re likely to bring back the Intramural Teams this year to add to the fun and competition. Details about this coming to you soon. Sign up here!

*kailey and ellie

Workout of the Day

A.
Front Squat

B.
AMRAP in 14 minutes:
1 Mile Run
50c Assault Bike
Max Reps Front Squat at 75%*

*use squat rack

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

Every 8 minutes, for 32 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 DB Front Squats 
Round 2: 40/30 Calorie Ski + 100 Pull-ups
Round 3: 40/30 Calorie Assault Bike + DB Push Presses
*Round 4: 40/30 Calorie Ski + 100 Burpees*

*There will be no cap on Round 4. You are welcome 

Workout of the Day

A.
Snatch
Every minute, for 9 minutes:
3 snatches for 3 minutes
2 snatches for 3 minutes
1 snatch for 3 minutes

then, 9 minutes to

Establish a heavy snatch

B. (repeat)
AMRAP in 9 minutes of:
3 Squat Snatches
9 Box Jumps

Aimee and Dylan competing at the 615 Throwdown this past weekend

Workout of the Day

A.
Pull-ups and Progressions

B.
AMRAP in 10 minutes of:
5-10-15-20-25-30 etc of:
Assault Bike Calories
Wall-Balls

-rest 3 minutes-

AMRAP in 10 minutes of:
5-10-15-20-25-30 etc of:
Ski Erg Calories
Kettlebell Swings

6a is ON! Please only come if you can make it safely.

Workout of the Day

A.
Row + Deadlift
Every 2 minutes, for 16 minutes:
12/9 Calorie Row
4 Deadlifts (building)

B.
For time:
60/50c Row
40 Burpees
20 Power Cleans

6a Class is ON

Workout of the Day

A.
Power Jerk

B.
AMRAP in 15 minutes of:
60 Double-unders
15 Toes to Bar
9 Shoulder to Overhead
3 Thrusters

Rest exactly 60 seconds after each round

Rx+ 155/105

Women’s Self Defense Class

Workout of the Day

A.
Front Squat
Establish a heavy set of 3

B.
AMRAP in 3 minutes of:
Walking Lunges w DB Overhead (50 / 35)
-right into-
AMRAP in 3 minutes of:
DB Snatches
-right into-
AMRAP in 3 minutes of:
Goblet Squats
-right into-
AMRAP in 3 minutes of:
Single Arm Devil Press

Masters: 40/30
Rx+ 35s/25s

WOMENS SELF DEFENSE COURSE this Sunday…
Still a few slots available!

Workout of the Day

A.
Hang Snatch

B.
Five rounds of:
10 Power Snatches
200m Run
10 Handstand Push-ups

Masters: power clean option, push presses
Rx+ 135/95, strict deficit hspu (45s/15s hit temp plates)

One of the most effortless ways to improve anything physical is to continuously observe people better than you complete the task. You will subconsciously internalize the proper ways the movement is performed and that will – with enough quality practice –  manifest into the physical. Go down those YouTube rabbit holes!

Workout of the Day

A.
Pull-ups and Progressions

B.
For time:
100c Assault Bike
100c Ski
100c Row

Ladies: 80/80/80

Workout of the Day

A.
Hang Clean

B.
AMRAP in 15 minutes of:
13 Deadlifts (125 / 90)
12 Hang Power Cleans 
11 Burpees Over the Bar

Rest exactly 60 seconds after each round