Open Gym Or Two Options

Thursday, December 17, 2020

Pictured above: CKF athlete, Kennedy Blu on her favorite WOD, the obstacle course, at the Winter WODerland kids competition.

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…

OPTION 1: LINDA AS A SWOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

OPTION 2: OPTIONAL ACTIVE RECOVERY
For quality:
4:00 Mchine cardio
40 Situps
40 Russian KBS
3:00 Machine cardio
30 Situps
30 RKBS
2:00 Machine cardio
20 Situps
20 RKBS
1:00 Machine cardio
10 Situps
10 RKBS

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!

OPEN GYM TIMES AND STRUCTURE ON THURSDAYS (& 8:00AM Saturday)

Friendly reminder about “Open Gym”

Thursdays Open Gym times (and Saturdays at 8am) are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day.

Additionally, due to the fact that we have classes, and we’re not an all-day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the high-intensity metcon to work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M, T, W, and F! Occasionally you will see RX+ completing metcons on Saturdays, which is part of their competition training.

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules.

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