East, Monday, 02/26/2018

CROSSFIT

Weightlifting
10 minutes to Build up to a Moderately Heavy Power Snatch 

Metcon
7 Minute AMRAP

3 P. Snatch 95, 65
6 OHS 95, 65
9 Box Jump 24, 20
12 Tuck Up

RX+ 115, 75

COMPETITION

A. Complete w/ Warm-up
2 Rounds
30 sec Bretzle (Each Side)
10 Alt. Swimmers
10 SA BU KB 90/90 Marches (Each Side)

B. 5 Rounds
2 BTN Snatch Grip Push Press + 1 Snatch Balance + 1 OHS

*Climbing in weight, to get to a moderatly heavy set. The focus is stil speed and positions but feel free to challenge yourself with something a little heavier

LEANX

A. 4 Rounds for time:
20 Air Squats
10 Push-Ups
20 Wall Balls
10 Burpees
-2min rest after each round-
*Score is your slowest round. 25min cap. 

B. 3 Rounds:
10 Supermans
10 Tuck Ups
:20 Hollow body hold

BOX NEWS

The Open – Congrats to all of our members that tackled the first CrossFit Open WOD! 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 11-1230 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. 

Mobility Class – This Thursday is the first Thursday of the month and that means 5:30pm CrossFit class is Mobility Class with coach Sam and Zack!!