“CINDY XXX”

Monday, March 16th, 2020

Happy Birthday Brittany D. and Sean Moyles!

COVID19 UPDATE

We remain open at this point.

Until further notice, the following are in place:

  • We are not allowing visitors, drop ins or non-members to enter the gym and train. If we don’t know you and don’t know where you’ve been its safest for you not to be present.
  • We are working on class sizes – specifically spreading athletes out and using more of the 10,000 square feet we have available for us.
  • The pink spray bottles and new rags are out and available. Every morning we will put out a few buckets of bleach water in the center of the gym and a pile of rags…all athletes will be required to wipe down EVERYTHING they touched and the floor space they worked on before transitioning to part two; and before leaving.
  • We will make efforts to keep people spread out during white board time.
  • Athletes will not share equipment. Filthy Fifty, for example, will be amended for Friday. No more station workouts unless you have your own equipment for the workout.

Our goal is to keep you healthy so you can resist infection if you are exposed. Stress relief is also a huge part of health. We’re at a very touchy point with our decision to remain open…we don’t believe CrossFitters represent the average American as our health is generally superior, and we can prove that based on your sharing physicians reports and bloodwork with us. It’s in your best interest to avoid exposure but also to stay healthy…how to do that is the question.

We will be speaking with each Legends Class today and encouraging the 70+ to make their own decisions but be very wary about being in public, and those below 70 years old based on their health. Our Legends athletes ages range from 53 to 92…not the average “seniors program”.

We commit to you, our members and our CrossFit Family, that we are doing our best to make the right decisions for everyone…and it’s becoming very difficult.

Work Out of the Day

METCON

1.
CINDY XXX” (Watch Chris Spealler and Matt Chan do it!)
20Min AMRAP
10 Pullup
20 Pushup
30 Squat
15 Pullup
30 Pushup
45 Squat
20 Pullup
40 Pushup
60 Squat
30 Pullup
60 Pushup
90 Squat

2.
Row OR Bike OR Double Under Conditioning:
Changes to programming made to accomodate creating distance between members and eliminate sharing of equipment.

RX+

SKILL/SWOD

Back Squat
On the…
0:00- 9 @ 78%
2:00- 7 @ 85%
4:00 – 5 @ 92%
6:00 – 3 @ 97%
8:00 – 1 @ 102%
9:00 – 1 @ 104%
10:00 – 1 @ 106-107%
11:00 – 1 @ 106-107%
12:00 – 1 @ 106-107%
13:00 – 1 @ 106-107%
14:00 – 1 @ 106-107%
**Percentages Based on 5RM Back Squat

Body Armor
3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts
25′ Double DB OH Carry
15 Double DB Prone Rows
25′ Double DB OH Carry

 

 

METCON

“Overkill”

21-15-9:
Double DB PC (50s/35s/20s)
Box Jump Overs (24/20)
Double DB FS (50s/35s/20s)
T2B
(Mast= after each round perform only 9 T2B)

THIS WEEK AT A GLANCE

TUESDAY

1.
For Time
2Mile Run
Cap: 30Min

2.
OHS/SN BAL
1 Sn. Bal + 5 Pausing OHS
*Mobility and correctives between sets

 

WEDNESDAY

1.
Form Run
“AmLAP”
Run efficiency drill with coach spotting and cueing.

2.
For Time:
15 PSn 95/65
15 Thr 95/65
15 Lat Burpee over Bar
200m Run
10 PSn 95/65
10 Thr 95/65
10 Lat Burpee over Bar
400m Run
5 PSn 95/65
5 Thr 95/65
5 Lat Burpee over Bar
1000m Run

THURSDAY

OPEN GYM OR…

Health challenge retest
4Min on/ 4Min off
Bike or Row

 

Lynne
5Rounds for max Reps:
Bodyweight Bench Press
Pullup

 

FRIDAY

“Filthy Fifty”
For Time:
50 BJ 24/20
50 Jumping Pullup
50 KBS 53/35
50 WL Steps
50 K2E
50 PP 45/35
50 Back Ext
50 WB 20/14
50 Burpee
50 DU

Cap: 35Min

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD WILL BE SCHEDULED AFTER THE COVID19 CRISIS IS OVER.

Saturday, March 21st
8am: Open Gym & Yoga & Team WOD
9am: Coach Paul’s Team WOD…PLEASE NO FRIENDS OR NON-MEMBERS

Saturday, March 28th
8am: Open Gym & Yoga
9am: Coach Ed & Sam’s Team WOD

Saturday, April 4th
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD

Saturday, April 11th
8am: Open Gym & Yoga & Team WOD
9am: Coach TBD Team WOD

Saturday, April 18th
8am: Open Gym & Yoga
9am: Coach TBD Team WOD

Saturday, April 25th
8am: Open Gym & Yoga
9am: Coach TBD Team WOD

Monday, May 25th – MEMORIAL DAY MURPH
6am: HEAT 1 25 athletes
7:15: HEAT 2 25 athletes
8:30: HEAT 3 25 athletes
9:15 HEAT 4 25 athletes
Sign up will be at the box.