Monday 3.28.16

AWESOME JOB by everyone on the Open workouts this year! We’re super proud of you all, especially those who rose to the challenge and signed up for the open (even more especially those who completed their first open)! The weather is getting warmer which means fun outdoor workouts coming soon!

Every other Friday or so we want to do BRING A FRIEND FRIDAY. Whoever brings a friend in to try out a class will get something (yet to be determined!). We want the gym packed this summer.

Other updates:
1. We’ll have an important announcement this week regarding the gym so keep your eyes peeled
2. CROSSFIT KIDS IS CURRENTLY CANCELED. Once we restructure things we’ll make a post saying its up and running again

 

FITNESS

a) OLY: Snatches
EMOM x 8
1 Snatch (Power or Squat)@light

 

b) METCON: “Gracebeth”
21-15-9
Clean & Jerks
Diamond Pushups/Regular Push Ups

 

 

PERFORMANCE

a) OLY: Snatches
EMOM x 8
1 Snatch (Squat)@Increasing
*start at 70%, increase when you can*

 

b) METCON: “Gracebeth”
21-15-9
Clean & Jerks@135/95
Ring Dips

 

c) TEST:
PR anything from the list below:
– 3 RM Push press
– Box jump w/ step
– Strict HSPU
– Toes to Bar
– Caloriw Row in 60s

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