Friday, February 22, 2019

Hello all!

The open is here!

Tomorrow we will be having our regular schedule as usual.with a regular workout!

On Saturday the workout for the day will be the open workout. Anyone coming in for Saturday will be asked to sign up for the open workout on our open scheduler here:

http://cf782.cfopenschedule.com/

The schedule will be still classes at 8/10/11 and comp class at 2. We will be having CrossFit 101 at 12 and Special Olympics at 1!

CrossFit - 6/12/330/430/530

Strength

12mins to build to a heavy Power Snatch

We will take some time to warm up and get your body moving before getting ready to hit this technical lift.

Focus on speed through the middle here with solid technique.

Conditioning

18min Partner AMRAP

Alternate movements with a partner

10 Burpee Box Jump Overs

10 Power Snatches (95/65lbs) (75/55lbs) (55/35lbs)

10 MB Slams (heavy)

50 DU’s/100 SU’s/45secs DU practice

If you are planning on doing the open on Saturday come on in and give this a go at your own pace. If not push it hard.

LiveFit - 9am

Core & Strength

30secs on - 30secs off x 4 Rounds

Pushups

Knee Tucks (hanging from bar)

Ring Rows

V-Snaps

Conditioning

30secs on - 30secs off x 4 Rounds

Mountain Climbers

MB Thruster

Renegade Rows

MB Slams

Get it!

- Team 782