Friday 2.27.2015

*Tonight (6:30pm) is our first Friday Night Lights of the Open.  Whether you are competing this year, or supporting those who are, we expect a packed house!**Sunday Open Gym is cancelled this week, due to the Olympic Lifting Seminar.  Our monthly Mobility & Maintenance class will be rescheduled for Sunday, March 8th.  Sorry for the inconvenience!

"FITNESS" & "PERFORMANCE"

**Program Note:  We will be offering opportunities to complete the CrossFit Open workouts during classes on Fridays and Saturdays, as well as during our "Friday Night Lights" events each week.  If you did yesterday's workout, and would like to take a shot at 15.1, it is probably best that you do it on Saturday.  If you are doing 15.1 today or tonight, there will be a separate workout programmed on Saturday for you.A. Every minute, on the minute, for 15 minutes (5 sets of each):Minute 1 – Strict or Weighted Pull-ups x 5 reps @2111Minute 2 – Handstand Hold x 30-40 secondsMinute 3 – Hollow Hold/Rocks x 20-30 secondsB. Complete as many rounds and reps as possible in 9 minutes of:15 Abmat Sit-Ups10 Box Jump Overs5 Dumbbell Manmakers-OR-CrossFit Open Workout 15.1Complete as many rounds and reps as possible in 9 minutes of:15 Toes to Bar (Scaled: Hanging Knee Raises)10 Deadlifts (115/75 lb.) (Scaled: 85/55 lb.)5 Snatches (115/75 lb.) (Scaled: 85/55 lb. + Ground to Overhead allowed)Immediately followed by...sCrossFit Open Workout 15.1aBefore the clock reaches 15:00, establish a 1-RM Clean & Jerk*Athletes must use the same barbell for both events.Read the full description and standards here

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

Row 5 minutes at moderate paceRest 2 minutes, then...Ten sets of:Row 250m @high effortRest 90 seconds between setsRest 2 minute, then...Row 5 minutes at easy pace