August 22, 2016

21
Aug

August 22, 2016

Possible Open Gym on Sundays

We’ve had requests to have an Open Gym on Sundays. In order to do so and compensate coaches, we would offer an open gym add-on to your membership for $40/month. Before confirming, we’d like to make sure we have enough interested athletes. If you are interested, please click the survey link below and vote on which time would work best for you. Please vote by Wednesday and we will make a decision. Thanks!

Please vote once:

https://www.surveymonkey.com/r/JHW8L5R 

Note: Open gym will be for making up a workout from earlier in the week, doing an engine or Structure workout or fine-tuning technique and skills. The purpose of Open Gym is not to add a lot more volume to your training schedule. If you are already coming in 5-6 days per week, you need rest in order to progress! 

CrossFit

Tati

HAPPY BIRTHDAY JASON ODOM!

Workout of the Day
*do these hip openers before we begin the barbell warm-up
Warm up
2 sets of
10 goblet squats @ a tempo (3 sec down 3 sec up)
1:00 frog stretch

:00
Barbell warm-up

:15
Every 2 minutes for 6 minutes/3 sets
2 Squat clean & split jerk
Rx+ 225/150 Rx 185/125 M55+ 145/95

Rest 3 minutes

Every 1:30 for 6 minutes/4 sets
2 Squat clean & split jerk
Rx+ 205/135 Rx 155/105 M55+ 115/75

Rest 3 minutes

Every 1 minute for 6minutes/6 sets
2 Squat clean & split jerk
3 Rx+ 185/125 Rx 135/95 M55+ 95/55

:40
5×2 Back squats
3 seconds down, 3 seconds pause, 3 seconds up
* barefoot

:50
3 sets of:
6 supine weighted pull ups
8 each arm dumbbell rows

Post your scores to the Whiteboard.