March 29 – March 31 2021


March 29 – 31

This week’s birthdays: Eileen (Monday), Heather Benson (Thursday), Yany (Friday), Cassie Santella (Saturday)

Eric Park completed his first ever Open after starting CrossFit with us earlier this year, and he completed every workout RX!


Note: This is Monday – Wednesday. We’ll post another update later this week with Thursday and Friday!


1 Mile Run



3 Rounds For Time:

500/400m Row

40 Wallballs 20 / 14 lb

30 Alternating Dumbbell Power Snatches 50 / 35 lb

20 Toes to Bar


Cash out stretch



Gymnastics Stamina

7 Rounds Not For Time:

3 Strict Handstand Push-Ups

3 Strict Ring Dips

3 Push-Ups


“Don’t Stop Me Now”

AMRAP 18: Max Calorie Assault Bike or Row

Every 3:00 (On the 0, 3, 6, 9, 12 and 15):


50 Double-Unders

12 Burpees



Clean & Jerk Technique

On The 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

Rest as needed between sets.

*Pause 3 seconds in the catch position of both the clean and the jerk.


“Wiped Clean”

5 Rounds On The 4:00:

30 Air Squats

20/15 Calorie Row or 15/12 calorie bike

7 Clean and Jerks 115 / 80 lb

Thank you for making the Open such a success!

Thank you to everyone who made the Open such a success! Whether you competed officially on Friday nights or Saturday mornings, patiently judged heat after heat, competed against your best self in class on Fridays, helped us set up and clean up, or just came out and cheered on your friends, YOU contributed to the Open being the success that it was and making things so fun.


Please be aware that Legends and Kids classes occur throughout the day and space and equipment on the

west side of the gym is needed.  Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Legends classes: Monday, Wednesday, Friday 8, 9, 10, 11 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm

Pictured above: Accurate representation of the ladies celebrating the win during our most recent Battle of the Sexes!

Week of March 22nd 2021April 1-3 2021