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HBD to Coach Kelsi

CrossFit WOD for Monday, September 16th

back squat: bar/10, 50/5, 70/3, 80/3, 90/3+

25-20-15-10-5 reps for time:
target burpees, 6″
kettlebell swings, 24/16kg

Post time to whiteboard!

READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of Burpees
WATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW

Brian, Noah, Ryan, Alicia, Owen, and Ivan from our CGO 2019 wrap up party when we did today’s workout and finished it off with limbo and Chipotle!

REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!

LABOR DAY WEEKEND SCHEDULE

Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)

Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise

Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training

Please RSVP for your classes!

CrossFit WOD for Friday, August 30th

CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

20:00 time limit. Post time to whiteboard!

READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan

Tony, Jon, Brett, Owen, Adrian, Megan, and Chip

NEWS & ARTICLES

+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting

CrossFit WOD for Thursday 2/1

for time:
60 overhead squats, 52/38kg
50 box jump overs, 24/20″
40 toes-to-bar
*50 bar-facing burpees for time*
30 shoulder-to-overhead, 52/38kg
20 deadlifts, 110/75kg
10 muscle-ups

Two scores for this workout: 1.) Overall time and 2.) 50 bar-facing burpees for time.

Post both to whiteboard!

HIIT WOD

Tempo / Time Trial

EMOM for 10 minutes
a. 15 calorie row
b. 20 situps

rest 2 min

EMOM for 10 minutes
a. 35 double unders
b. 16 dumbbell alternating snatch

rest 2 min

EMOM 10 min
a. sprint lines
b. 20 air squats