SPRINTS!

Monday, October 28, 2019

Happy Birthday Coach Fields!

Work Out of the Day

SKILL/SWOD

I. Push jerk
5×3 @ 85%

METCON

II. 10 x 100m sprint
Rest 90 seconds
Score=slowest 100m

 

*There is also a spicy rain sub for those thinking you shouldn’t come in because it will rain.. come in anyway! =-)

RX+

Alt EMOM x 10:
Minute 1 – Work
Minute 2 – Rest

Minute 1:
Seconds 0-20 – Max PC (135/95/85)
Seconds 20-30 – Rest
Seconds 30-60 – Max Ring Muscle-Ups/C2B

Score is Total PC and Total Muscle ups
Ex. 50/21

 

“Jackquinn”
For Time:

100/70/70 Calorie Row
… Directly into:
3 Rounds:
50 Wallballs (20/14/10)
30 Alternating Single Dumbbell Power Snatches (50/35/20)

THIS WEEK AT A GLANCE

MONDAY

  1. Push jerk
    5×3 @ 85%
  2. 10 x 100m sprint
    Rest 90 seconds
    Score=slowest 100m

TUESDAY

  1. Front squat/back squat
    12 rounds (6 each)
    2 front squats
    4 back squats
    From the rack. Increase from last week to 71% 1RM BS
  2. BlooDThirsty
    AMRAP 12′
    12 DL (155/105)
    9 HPC (155/105)
    9 Strict HSPU
  3. Accessory Work (Time Permitting)
    2-3 Rounds
    10 DB Bulgarian split squat
    15 BB good morning
    20 Abmat sit up

WEDNESDAY

  1. For Practice and Consistency
    50′ HS walk
    5 Strict pull up (DB weighted)
    50′ Single DB OH WL (50/35)
    5 BMU
  2. 20′ AMRAP
    70 WB (20/14)
    400m run
    30 DB SN (50/35)
    15 BMU

THURSDAY

OPEN GYM OR…

  1. 3-5 Rounds NFT
    1 Round Cindy (5 pull up, 10 push up, 15 squat)
    15/12 Calorie bike
    10 BB OHS (45/35)
    15 Abmat sit ups
    10 DB HC & J (50/35)
    Goal: control intensity

FRIDAY

CrossFit Open Workout 20.4

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…isnt until NOVEMBER! NOVEMBER 23rd to be exact.
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!

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! We dare you to dress up and WOD!
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 Tiffany’s 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.  No Yoga (NOGA) today. 
9:00am Coach  Jaida’s Team WOD
10:00am Judging for 20.5 continues

Saturday, November 16th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
THE CLEARWATER BEACH BRAWL IS TODAY! We have several athletes competing!

Saturday, November 23th
8:00am Open Gym & Yoga
9:00am Coach Paul’s BRING A FRIEND  Team WOD

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE

Friday, November 29th
Normal class schedule.

Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s  Team WOD

Friday, December 6th 
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETALS TO COME!
SAVE THE DATE!

Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD 

 

PARKING

Welcome to a sport where typically our neighbors who don’t CrossFit: 1) don’t understand what the heck we’re doing, 2) think we’re weird, and 3) feel like we’re IN THEIR WAY all the time. It’s the nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them.

Please do not park in front of FRISELLA (the west-adjacent building in our parking lot), especially on Saturdays. Even though Mr. Frisella has vacated the building, there may be a new tenant shortly.  We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of any other building– adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)