Saturday 2.28.2015

*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.In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters”10 Burpees100 Meter Suicide Sprint(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs a 100-Meter Suicide; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)-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