February 13 - February 18

Introducing: The Open League.

Coaches will draft teams from those who sign up for the Open. Each week these teams will compete against each other in a point system based on participation, sportsmanship, and performance. This will not cost anything other than the Open fee that you have already paid.

The draft will be Thursday, February 23 on Facebook Live around 1:00 pm. You need to be signed up for the Open prior to Wednesday, February 22.

Point System: 
1. Participate in Friday Night Lights- 1 Point
2. Social Media Post with the gym tagged- 3 Points
3. Top 3 Male and Female-
-- 1st Place- 5 Points
-- 2nd Place- 3 Points
-- 3nd Place- 2 Points
4. Uniform- 1 Point
5. Best Dressed- 5 Points

All details about the Open League will be explained on the FB Live video. Get signed up for the Open- you don't want to miss this!

The winning team will get a PRIZE (no it's not a cheesy trophy)!

Sign up at games.crossfit.com.

 

Starting February 27 we will begin our new early morning schedule of: Monday through Friday 4:45, 5:15, 5:45 and 6:15 am.

 

Monday, February 13

A. Shoulder Press
5-5-5-3-3-3

B. EMOTM x 20
Odds: 8 Deadlift (225/155)
Evens: 35 Double Unders

 

Tuesday, February 14

A. EMOTM x 12
Odds: 6 Push Jerks (155/105, 115/75)
Evens: 10/8 Calorie Row

B. 2 Rounds:
30 KB Swings (53/35, 44/26)
15 Burpees

Rest 2:00

2 Rounds:
30 Box Jumps (24/20, 20/16)
15 Chest to Bar Pull-ups (Chin over Bar)

Rest 2:00

2 Rounds:
30 Med-ball OH Lunges (20/14, 14/10)
15 Toes to Bar

Wednesday, February 15

A. Power Snatch
2 z 15 at 75/55
2 x 10 at 115/75
2 x 5 at 135/95

B. 75 Calorie Row
Compare to 8/4/16

 

Thursday, February 16

Happy birthday Kristi!

A. Back Squats
3 x 6 at 80%

B. Make-up 75 Cal Row

Or

Partner:
100 Wall-balls
100 Push-ups
60 Goblet Squats (53/35)
60 Pull-ups
30 Tall Box Jumps (30/24)
30 HSPU

 

Friday, February 17

A. Push Press
7-7-7-7

B. 5 Rounds:
10 Deadlifts (225/155, 185/115)
10 Burpees over Bar

 

Saturday, February 18

Happy birthday Jess N (Saturday) and Jack (Sunday)!

A. Ring Dips
4 x 7-10

B. AMRAP 8:00
16 Power Cleans (115/75, 85/55)
12 Thrusters
8 Burpee Chest to Bar Pull-ups (6)