All Friday’s classes will be participating in the CrossFit Open 19.3 workout!  Scaled and Rx versions available for everyone!  Join us and cheer for each other!! Click HERE to see the workout, guidelines and scaling. 11:00am will be our big group workout. HAPPY LIFTING! Saturday will be a community partner workout. Sunday will be Open Gym to perform repeat or …

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Strength / Skillwork Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD Metcon (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes Elements Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …

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Specialty Classes Yoga – 9:30am WOD Burn 18 6 Rounds, For Time (Strive to maintain yellow w/ spurts into red) 200m Run (1 outside / 3 Inside) 20 Mt. Climbers (1-ct) 20 Wall Balls 20 KB Ribbons (1-ct) 20 Alt. DB Snatches Rest until your heart rate is back in green. w/o monitor rest 2:00 [Subtract Start times for Finish …

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Specialty Classes Yoga – 9:30 am Strength / Skillwork Jump Rope Work Back Squat 10-8-5-5-8 40-55-75-85-65% Handstand Walk 10′ – 10′ – 10′ – Max – Max Weighted Pull-ups 10-8-5-5-8 40-55-75-85-65% If you can’t do a pull-up, then do them with bands and use a thinner band each set, i.e. start w/ a band where you can do 10 good …

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Strength / Skillwork Sumo Deadlift 8-8-5-5-5-5 50-65-70-75-85-85% WOD Partner Deck O Cards (Work through deck for time with a partner drawing cards for each other) H – DB Thrusters 20/15s [30/20s] D – Ring rows [Pull-ups] C – Box Jumps 24/20″ [30/24″] S – Push-ups [Clapping push-ups] Joker – Both do 15 Burpees 1-10 Do # indicated Face Cards = …

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Community Workout today!  Join us for a great day!  Repeats of the Open 19.2 will happen tomorrow at 2pm.

Today, we will all be doing Open 19.2, Scaled or Rx.  There’s something for everyone!

The CrossFit Open Airs 19.2 Tonight! The 2019 CrossFit Open began last Thursday, February 21, 2019, and ends in 4 weeks on Monday, March 25, 2019. Even if you did not register, still come join us and be part of this wonderful camaraderie-building experience! Tonight we will have our second Open Announcements at 7pm.  We will have our on head-to-head …

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Strength / Skillwork Jump Rope Work Max. Set of Double-Unders Deadlift 8-8 / 5-3-1+ / 5 50-55% / 75-85-90% / 65% Bench Press 8-8 / 5-3-1+ / 5 50-55% / 75-85-90% / 65% Handstand Walk Practice Handstand Walk 10′ – 10′ – 10′ – Max WOD None today Foundation Burn 45 Each section will have its own score. – SECTION …

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Specialty Classes Yoga – 4:30pm Strength / Skill Work Pick either the “Strength/Skill Work” or the “Burn!” Jump rope work Deadlift 10-8-5-5-8 40-55-75-85-65% Handstand Walk 10′ – 10′ 10′ – Max – Max Front Squat 10-8-5-5-8 WOD/Elements Pick either the Strength/Skillwork or the Burn! Burn! 6 32 Rounds of EMOTM, Alternate Movements Round 1, 5 … 10 Double KB Clean …

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