Happy Father's Day!
HAPPY FATHER’S DAY AND HAPPY OPEN GYM!
Whether you are a father or not… come on in! Impromptu Father’s Day WOD going down at 10:30a Sunday during Open Gym. Sleep in and still make those BBQ or lunch plans later! Open Gym will still run from 9a to Noon as always!
WOD
5 hang cleans (pick your own weight) 4 HSPUs 7 pull-ups 30 double-unders
8 rounds for time
]]>Saturday WOD
Just a reminder that there is NO yoga this weekend! We’ll be back at it next Sunday. But be sure to follow Coach John and Ashley G. as they hit the mall for the epic CrossFit competition”Flex on the Mall” today!
SKILL WOD
Spend 10 minutes on
30 HSPU
or
Handstand Walking
or
Handstand Holds
WOD
2 minutes on 1 minute off for 5 rounds
20 Alternating 1 Arm DB Snatch
Max Burpees
Coach’s Tip: Take today to work on HSPU progressions. For the dumbbell use a load you can move. It should be taking a max of 90 seconds for 20 alternating DB snatches. If it is taking 90 seconds on round one you should scale the load or go from the hang to speed things up.
]]>Partner WOD Friday!
Just a reminder that there is NO yoga this weekend! We’ll be back at it next Sunday. But be sure to follow Coach John and Ashley G. as they hit the mall for the epic CrossFit competition”Flex on the Mall” on Saturday!
PARTNER WOD
18-15-12-9-6-3
Box Jumps
Assault Bike Cals
Push Press
Goblet Squats
Partner 1 does 18 box jumps then partner 2 does 18 box jumps, then 15 and 15….
Fitness: 45/35 (35/26)
Performance: 75/55 (53/35)
Open: 95/65 (70/53)
Coach’s Tip: This is a longer workout (could be as long as 30 minutes) but should not go much beyond that. For those who are not as proficient (or for F/F teams) consider dropping the round of 18 and starting on 15!
Ashley and Alea crushing “partner Jackie”!
4:30 Class Today!
Reminder: 4:30 classes on Thursdays now!
Last week we had a huge turnout for the first 4:30 class and we hope that tomorrow is the same. Remember, from here on out, there’s a 4:30 class every weekday now!
SKILL WOD
Min 1: Max Double Unders
Min 2: 8 Tempo Push ups (3 seconds on the way down then explode up)
For 10 Minutes
WOD
“Helen”
400 M Run
21 KB Swings
12 Pull Ups
3 Rnds
Coach’s Tip: Max double should be a time you to get in some good practice and work on some drills (power jumps, double taps, etc.). When we attack Helen, it should be an all out sprint with a kettlebell you can swing 21 times in a row for the first 2 rounds!
Simply beautiful. On so many levels…
