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Week of March 8th-The Open Begins

FOR THE WEEK OF MARCH 8th
Week 1 of the CrossFit Open

This week’s birthdays: Izzy W (Tuesday), Talli (Wednesday), Nette (Thursday), Devon (Friday), Steve B (Sunday)

Pictured above: Let the judging begin! Sign up to be judged for your Open WOD at the Box. Judging occurs Friday nights after 7pm, and Saturday mornings after 10am!

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

SUNDAY

Rest.

MONDAY

1. SNATCH
15 minutes to build to a heavy:
1 Power Snatch
1 Squat Snatch

2. ALL OVER AGAIN (15)
AMRAP 15:
25 OHS 75/55
20 Single DB hang C&J 50/35
15 T2B

TUESDAY

Get to the Box early (no earlier than H:45) workouts start promptly at H:10!

1. HSW Practice
Alternating on the minute x 10:
Min 1: 5 Touch and go power cleans
Min 2: 50’ HSW

2. AFTERMATH 
For Time:
50-40-30-20-10 Calorie row
After Each Round:
10 DL 185/135
10 KHSPU
40 DU

Cap: 25 min (+5 from RX+)

WEDNESDAY

1.QUICKSAND 
5 Rounds:

AMRAP 3:
12 Single DB box step ups 50/35
8 Burpee box jump overs 24/20
ME Cal bike

1:00 Rest between rounds

2. MIDLINE CASHOUT
3 Sets NFT:
25 GHD or 40 sit up
25 Hip ext or plated GM

THURSDAY

OPEN GYM OR…

1. GROUP STRETCHING AT H:00

2. RUNNING CINDY
2 Rounds For Time:
800m Run
5 Rounds “Cindy”

1 Round Cindy=
5 Pullups
10 Push-ups
15 Air Squats

Cap: 30 min

3. OPTIONAL RECOVERY WOD
3 Rounds for Quality:
4:00 bike
4:00 row
4:00 run

FRIDAY

1. 21.1

7:15 OPEN JUDING BEGINS  (must be signed up in advance)

SATURDAY

8:00 OPEN GYM
9:00 TEAM/INDIVIDUAL WOD
10:15 OPEN JUDGING BEGINS 
(must be signed up in advance)

NEWS AND UPDATES

THE OPEN STARTS THIS WEEK!!!

Heat sign ups for Open WOD judging will be posted at the Box this week! You can sign up for a time on Friday for “Friday Night Lights” that will start approximately 7:15pm or Saturday mornings after our team WOD that will start approximately 10:15am.

If you haven’t already, sign up for the Open! We promise it’s a good time! The earlier you sign up, the better we can properly plan with heat times and judging. Registration is live and we are closely monitoring who has signed up! Don’t be surprised when your coaches ask you why you haven’t signed up yet!

Register online here: https://games.crossfit.com/open

Pictured above: Post Open WOD feels


LEGENDS AND CROSSFIT KIDS CLASSES

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, Thursday 8 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm


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