Monday, September 23rd, 2019
“You said Barbells For Boobs is WHEN?!?!”
-Bill
Work Out of the Day
SKILL/SWOD
1.
Back Squat
Build to a heavy single.
METCON
2.
For Time:
9-15-21
C2B Pullup
Bar Facing Burpee
OHS 95/65
RX+
Capacity Builder
In a 1:30 Window:
9 PC, 9 FS, 9 PJ
(115/85/55) Then…
ME Ring MU*
… Rest :30 Secs
In a 1:30 Window:
7 PC, 7 FS, 7 PJ
(135/95/65) Then…
ME Ring MU*
… Rest :30 Secs
In a 1:30 Window:
5 PC, 5 FS, 5 PJ
(155/105/85) Then…
ME Ring MU*
… Rest :30 Secs
In a 1:30 Window:
3 PC, 3 FS, 3 PJ
(185/135/95) Then…
ME Ring MU*
*Masters= ME C2B
Conditioning
“Master Splinter”
3 Rounds:
400 M Run
12 Burp BJO (24/20)
15 Thruster (95/65/55)
Midline
Not For Time:
Accumulate 75 Hollow Rocks
THIS WEEK AT A GLANCE
MONDAY
1.
Back Squat
Build to a heavy single.
2.
For Time:
9-15-21
C2B Pullup
Bar Facing Burpee
OHS 95/65
TUESDAY
1. [Repeat from last week]
For Completion
30x Strict HSPU
Rest 2 Min
30x Kipping HSPU
2.
“Hurry Up and Weight”
4 x 3 Minute AMRAPS
3 Min AMRAP:
24x BJ Over 24/20
21/16 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
21x BJ Over 24/20
18/14 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
18x BJ Over 24/20
15/12 Cal Bike
Max Effort Power Clean 185/135
-Rest 2 Mins-
3 Min AMRAP:
15x BJ Over 24/20
12/10 Cal Bike
Max Effort Power Clean 185/135
WEDNESDAY
1.
Thruster
Build to a heavy 3 (from the rack.)
2.
For Time:
1 Mile Run
200x DU
8Rds of:
5x C2B Pullup
10x H.R. Pushup
15x Air Squat
Cap= 25Min
THURSDAY
OPEN GYM OR…
1.
Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1-1-1 Build to a heavy
2.
Press
1 RM
3.
Push Press
1 RM
4.
3RFT:
800m Run
Rest 2Min
Cap=20Min
FRIDAY
1.
3-5Rds for Quality:
250m Row
7x T2B
7x Burpee Box Jump Over
7x H.R. Pushup
2.
“KAREN“
For Time:
150x Wallball 20/14
Cap= 15Min
Comp to: 3/18/19
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
Sam here. Paul and I have simply MISSED this the last two weeks. So here we are – need to celebrate and brag about the last two weekends when many of our athletes were competing locally!
The weekend before last Coach Terry and Coach AJ competed in The Gauntlet for Glory and took 3rd! Podium!
This same weekend at the Festivus Games our girls/teammates Whitney and Glo, and Sarah D and Rachel M also competed in their first competitions!
Last weekend Courtney (CFlo and a teammie from CF ABF) and Pete and CJ battled it out at Barbells for Bullies and both teams took 1st!
We’re so proud of them all! Here are some picts we snagged from their comps!
SATURDAY OCTOBER 5TH, 2019
7:00 a.m. Open Gym and Legends Team WOD
8:00 am. Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community.
NEWLY ADDED EVENT TO THE AFTER PARTY: Sangria Contest! Think you have the best recipe? Well find out Saturday as those who’d like to let the box decide can make a batch of their favorite recipe and a panel of judges will decide who’s the best!
Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.
Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink
The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE!
UPCOMING & IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD…isnt until NOVEMBER! During the Open we rush into judging after the Team WOD and don’t want to short change “your friends”. If you have interested friends, we can “Test Drive” them 1:1 at no charge! Ask a coach!
Saturday, September 28th
8:00am Open Gym & Yoga
9:00am Coach Sam/Ed’s Team WOD
4pm – 6:30pm i99 Gymnastics Level 1 – Foundations Course.
$80/athlete 2.5 hours of instruction
Heavy Mobility (required for gymnastics), Intro to Handstands, Bar kipping (T2B, Kipping Pull-ups) Intro to ring Muscle-up.
Sunday, September 29th
9am-12pm i99 Gymnastics Level 2 – Competitors Course.
$145/athlete 3 hours of Instruction
Mobility, Handstand walking + intro to HSPU, Kipping PU + BMU, Ring Muscle-ups
Friday night, October 4th
During the 6pm class and after, set up / deco for B4B! Sign up at the box and/or hit up Megan Sawyer at the box or message her on FB!
Saturday, October 5th
7:00am Legends Team WOD “Helen Meets Grace & Open Gym
8:00am Presentation by Dr. Blumencranz for Breast Cancer Awareness Month
9:00am Barbells for Boobs – the Epic version
10:30am B4B After Party at the box!
Thursday, October 10th
8:00pm EST CF Games Open WOD 20.1 announced
Friday, October 11th
7:00pm Judging for 20.1 begins
Saturday, October 12th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
10:00am Judging for 20.1 continues
Thursday, October 17th
8:00pm EST CF Games Open WOD 20.2 announced
Friday, October 18th
7:00pm Judging for 20.2 begins
Saturday, October 19th
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:00am Judging for 20.2 continues
Monday, October 21st
#bethegood
In honor of Theo Huff, pass on kindness today. #bethegood
Thursday, October 24th
8:00pm EST CF Games Open WOD 20.3 announced
Friday, October 25th
7:00pm Judging for 20.3 begins
Saturday, October 26th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Team WOD
10:00am Judging for 20.3 continues
Thursday, October 31st
HALLOWEEN!
8:00pm EST CF Games Open WOD 20.4 announced
Friday, November 1st
7:00pm Judging for 20.4 begins
Saturday, November 2nd
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD
10:00am Judging for 20.4 continues
Thursday, Noveber 7th
8:00pm EST CF Games Open WOD 20.5 announced
Friday, November 8th
7:00pm Judging for 20.5 begins
Saturday, November 9th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD
10:00am Judging for 20.5 continues