Sign up for the Open NOW!

The anniversary bash is just two days away! If you’ve missed the party details, either your internet has been down or you’ve been living under a rock.   We expect to see all of you on Saturday night at 7:30pm!  To spare everyone yet another blog post about what to wear, what to bring and how to help, just scroll back through this week’s blog posts… they are all there!

PLEASE SIGN UP if you haven’t already!  Not only do we want 100% participation, we want to have a good sense of the numbers we’ll need to cycle through the four day window (with judging).  It is a great group participating thus far in a wide range of ages and experience, so know that anyone can do this!  Huge congrats to those who have signed up thus far:

 

PARTNER WOD

100 Air Squats

80 Hand Release Push ups

60 Hanging Power Cleans

40 Dumbbell Weighted Step ups 

1,000 M on the Rower

2 Rounds

30 min Time Cap

                  CLEANS  |  DUMBBELL

Fitness:     75/55    |   35#/20#

RX:             115/75     |   50#/35#

Coach’s Tip:  The hang cleans followed by the dumbbell step ups will test your grip so be sure to use your hook grip on the barbell. Focus in standing tall with a braced core during your box steps ups. Pace smartly for the first round and push hard through the second round. Thank goodness you have a partner to push you through.