East, Friday, 03/02/2018

CROSSFIT

Strength/Skill:

3 Rounds:

Split Stance Goblet Squat x 6 per side
Strict TTB 5-8

Metcon:

10 Minute AMRAP

Partner Relay

250m Row
1 Bear Crawl Rig to Wall D&B
10 Med Ball Slams

**If you want to take class tomorrow AND will be doing the Open on Saturday READ BELOW!!

Split Stance Squats – All in all compared to our typical squat volume we stayed relatively light on over all volume and have not squatted since Tuesday. Use these as Single Leg activation for the DB Squat Cleans in the open. 

Row on the Relay – Keep your tempo lower than usual, use this workout to move. Ladies suggested pace is 2:00 or above, fellas 1:50 or above. 

COMPETITION

3 Rounds
10 Muscle Up Swing with towel

*Remember, straight lines are strong lines, don’t break at the hips or knees

LEANX

10 Min AMRAP:

200m Run
15 RKBS (heavy)

-5 Min Rest-

15 Min AMRAP:

400m Run
15 Wall Balls

 

BOX NEWS

Blog Post – Go check out the short message for Head Coach Zack about “Effort and Choice” in the blog section!

Open 18.2 – We will go forward with the Open workouts being scheduled for Fridays at 5:30pm, as well as from 9-11am on Saturdays. Due to not knowing how much space will be needed in both the LeanX room and the Main Room we will be moving open gym to 11-12:30 for the following 4 Saturdays. We apologize to anyone that this may inconvenience as that is not in any way our intent. However, we hope that by extending the gym hours by 30 minutes all athletes (both those completing and not completing the Open) will have adequate time to get in their workouts.