Open gym and gymnastics


Now that fall sports are mostly over, we are back at it on Saturdays.

Join us at 7 AM to work on gymnastics moves, we will be working through most of the bodyweight movements, these are guaranteed to make your workouts better, more efficient, with less injuries.

At 7:30 we will start open gym time. Come complete a workout that you missed, work on some new one rep maxes, or work on some skills with the coaches that are there.

We look forward to seeing you!

Friday 102414

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Now the workout really doesn’t appear that bad, right?!?

Strength:               None

WOD:                       CrossFit Open 13.1

As many reps as possible in 17 minutes (Masters wt)

40 burpees

30 snatches at 75/45 lb (45/35)

30 burpees

30 snatches at 135/75 lb (75/55)

20 burpees

30 snatches at 165/100 lb (100/75)

10 burpees

AMRAP snatches at 210/120 lb (120/90)

Thursday 102314

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Strength:               Front Squats 1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 70%

WOD:                       For Time and can be partitioned and arranged in any order

DU’s x 120 (Scaled to 300 singles)

Push-ups x 60

Power Cleans (165/115, 135/95, 115/65) x 30