Friday 10.11.2019

*Tonight is the first night of the 2020 CrossFit Open!  There will be no 5:30 or 6:30pm classes -- instead, please join us for our Friday Night Lights event, starting at 5:30pm!**This Saturday is our 7th Anniversary Community Workout starting at 9am -- all friends and family are welcome!  Later, we will be heading to Breaktime Bowl & Bar (4pm) for drinks and snacks.  Hope to see you all there!

"FITNESS"

A. Three sets of:Dual Kettlebell Sumo Deadlift x 8-10 reps @3111 tempoRest 45 secondsRussian Step Up x 6-8 reps each leg @ 2011Rest 45 secondsFront-Leaning Rest on Rings x 40-60 secondsRest 45 secondsB. For time:Row 1000 MetersRest until the clock reaches 8:00, then...C. Complete as many rounds and reps as possible in 4 minutes of:4 Strict Pull-ups12 Kettlebell Swings

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets) of:Clean x 2 repsSuggested loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+, 80+B. For time:Row 1000 MetersRest until the clock reaches 8:00, then...C. Complete as many rounds and reps as possible in 4 minutes of:4 Strict Pull-ups8 Deadlifts (225/155 lb)

“ENDURANCE”

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m