Open Gym Or…

Thursday, October 8, 2020

Happy Birthday Danielle F!

Pictured above: Throwback picture of Beibs with short hair.

WORKOUT OF THE DAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. Strength: Power Snatch Waves 
12 sets of 1
Rest as needed between sets; building on last week increasing by 3%
Set 1 @ 97% 1RM PSn
Set 2 @ 82%
Set 3 @ 85%
Set 4 @ 82%
Set 5 @ 85%
Set 6 @ 88%
Set 7 @ 85%
Set 8 @ 88%
Set 9 @ 91%
Sets 10-12 88%

2. Strength: Back Squat
OTM x 5 Minutes 2 BS
Rest 1:00
OTM x 4 Minutes 1x BS
Set 1: 2 reps @ 70% (round up)
Set 2: 2 reps @ 73%
Set 3: 2 reps @ 76%
Set 4: 2 reps @ 79%
Set 5: 2 reps @ 82%
Rest 1:00
Set 6: 1 rep @ 84%
Set 7: 1 rep @ 87%
Set 8,9,10: 1 rep @87-96%

Optional Recovery
AMRAP 20’
15 Cal bike
30  Russian KB swings 53/36
15x GHD situps
60 Second hollow plank

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, October 10th
8am: Open Gym & Rowing Workshop
9am: Team WOD

Saturday, October 19th
8am: Open Gym,
9am: Team WOD

Saturday, October 24th
8am: Open Gym, Handstand walking and handstand workshop
9am: Team WOD

Saturday, October 31th
8am: Open Gym
9am: BIG HALLOWEEN Team WOD…come in costume

 

 

UPCOMING
CROSSFIT COMPETITIONS
 

Saturday, November 14
CLEARWATER BEACH BRAWL
Location: CrossFit Westchase Largo
Divisions: Rx, Scaled, Masters 35-44, Masters 45+, Same-sex or Co-Ed
Price: $210/team (increases to $230/team so get on it!)
Registration: link here
Facebook page
Instagram: @clearwaterbeachbrawl
Standards:

RX/Masters 35-44
Ring Mu
Toe to Bar
Double under
Ghd Sit-up
DB snatch 70/50
Wall Ball 30/20
Yoke Carry ~400/280

Intermediate/masters 45+
Chest to Bar Pull Up
Toe to Bar
Double under
Ghd sit-up
Db Snatch 50/35
Wall Ball 20/14
Yoke ~340/220

Scaled
Ring Row
Hanging High Knee Raise
Single unders
Abmat sit-ups
DB snatch 35/20
Wall Ball 14/10
Yoke ~240/180

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

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