Mobility Tuesday, February 21, 2017

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Get stretchy in our Mobility classes at noon or 5pm so that you can get DOWN in the Open Team Competition which begins this Friday! All teams are groovy, funky, and totally ready for this year’s CrossFit Open! To find out which team you are on, please go to Open Team Comp and read through the rules of competition. If you don’t see your name on one of these lists, please let us know!!

CrossFit Classes:

The Skill: Goat Work
Spend 15 min working on a skill you are developing.
then:

The WOD:

15 min Ascending AMRAP
1 kettlebell swing (53/35)
1 burpee
1 box jump (24/20)
2 kettlebell swings (53/35)
2 burpees
2 box jumps (24/20)
continue adding 1 rep each round until 15 min has expired

Monday’s WODboards:

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Monday, February 20, 2017

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The CrossFit Open is almost here, and that means our 2017 Open Team Competition is about to begin.  To find out which team you are on, check out the lists here:  Open Team Comp

CrossFit Classes:

The Lift:  Back Squat 5×5
After warming up perform 5 back squats every 4 minutes at the same weight. Use last Monday as a guide. Try to add 2-10lbs depending upon how you did last week.
then:

The WOD:

8 min AMRAP
8 chest to bar pull-ups
16 wallballs (20/14)

Monday’s Conditioning Class: 

1) 4 rounds:
25 Cal bike
25 Sit Ups
25 Squats
25 KB

2) 4 rounds:
1 min wall sit
30 sec plank
30 sec side plank
30 sec side plank

Open Team Comps

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The first of FIVE Open WODs will be announced on Thursday afternoon, February 23. Every Friday, for the next five weeks, the OPEN WOD will be programmed. We will begin our third annual gym-wide competition starting this Friday, as well: the Team OPEN Competition.

Every week, teams will earn points for the following:
1)Performance ~ The top five for each division will receive high points for their team. (WODs that are REDONE at lower elevation will not count in our gym competition.)
2)Participation ~ everyone who completes the WOD by the following Monday will earn one point for their team, and
3)Spirit ~ everyone who completes the WOD with some type of costume or accessory that represents the team’s theme will earn one point for their team.
We will have a final WOD to determine the champions at the conclusion of the Open at the gym. Let the Games Begin!!

So, Here are the 3 Open Teams:

(We apologize if your name is not on one of these three lists!  Please let us know and we will get you on one!)

Click on your team’s title to link you with your Facebook Group.

Del’s Team Groovy 60’s:

Alix Bilek
Angie Hall
Anna Dorazio
Brandon Caskey
Carrie Williams
Cassy Burnside
Chloe Erb
Chris Dorazio
Chris Palacios
Christina Alvarez
Dani Guy
Daunelle Wulstein
Djair Sancho
Domi Chavarria
Dylan Thomas
Erik Dahl
Isaiah Tannaci
Jenn Galea
Jessica Cone
Joe Stewart
Josh Welch
Justin Bruce
Katie Jaeger
Keith Williams
Manish Patel
MaryAnn Miller
Monica Ortega
Nichole Casto
Renee Bledsoe
Ryan Brown
Sarah Muskopf
Sue Gochis
Tamara Fernandes

Weldon’s Team Funky 70’s:

Annaliese Tillson
Blossom Adler
Bobby Jaeger
Christian Munson
Christina Fisher
Cory Hannaford
Deb Wright
Eric Klose
Hollie Straubinger
James Roberts
Jamie Peverini
Jen Hibbard
Jen Spina
John Thiel
Joleen Ferguson
Josh Doherty
Josh St. Clair
Katy Lindner
Kenya Sancho
Launa Henderson
Marlene Guerrero
Melanie Turner
Monica Francisco
Myla Huerta
Nick Hunter
Ondine Parker
Phil Sturgeon
Richie McGuffin
Sean Bennington
Stephanie Coppeto
Stephanie Feeney
Tara Chiarpotti
Tiara Wasner
Tom Fernandes

Tom’s Team Totally Rad 80’s:

Amanda Turner
Anita Castles
Beth Wunderlich
Chelsea Flaherty
Chris Hernandez
Christos Christoudias
Cory Hall
Eric Jarvis
Geordan Guy
George Lamore
Gretchen Zeller
Heather Lew
Jennifer Robertson
Justeen Ferguson
Kasey DeFranco
Kent Wattanachinda
Kim Caringer
Kira Levey
Krissy Whelpley
Lacey Leonard
Liz Higgins
Lois Peterson
Lynne Murphy
MaryAnn Hankoff
Michele Gordon
Michele Gregory
Nick Barclay
Patrick Kucich
Renee Gorevin
Robin Kroeger
Sean Colt
Shaina Lucas
Shelli Mohr
Tony Dimercurio

Friday, February 17, 2017

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…of course, that’s a no-brainer:  Win at Rowing…!

CrossFit Classes:

The WOD: 

Set a clock at 5 minutes
Row 1000/750 meters
then perform as many clean and jerks @ 135/95 for rest of 5 minutes
Rest 5 minutes
Set clock for 5 minutes
Row 1000/750 meters
perform as many toes to bar as possible for rest of 5 minutes

Friday’s Conditioning Class:

Chipper
100 Squats
90 Sit Ups
80 Lunges
70 Cal Row
60 sec Plank hold
50 Wall Balls
40 Mtn Climbers
30 Push Ups
20 Burpees
10 Strict Pull ups

Thursday’s WODboard:

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Mobility Thursday, February 16, 2017

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Make sure to keep mobile during the Open Season… get in and get stretchy at noon or 5pm on Tuesdays and Thursdays!

CrossFit Classes:

The Lift: Take 12 min to find max shoulder press for the day.
then:

The WOD:

12 min AMRAP of:
15 dumbbell deadlifts (50/35)
10 dumbell thrusters (50/35)
5 over-the-box burpees (20/16)

Wednesday’s WODboards:

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