It is Open Week!
On Thursday at 3pm the gym will be open if anyone wants to watch the Open announcement live. Also, practice time will be available after. Ryan Paso of the The 545 will be competing in the the Open WOD at 6:30pm if anyone would like to come cheer him on.
On Friday, we will program the Open WOD and perform it in class as the workout of the day.
On Saturday, those signed up to compete in the Open will run in heats of 2 or 3 until we’re finished. No times have been established yet but we start at 8am. Should be done by 10am. All are welcome!
WORKOUTS FOR THE WEEK:
MONDAY
After our warm up of the basics/calisthenics, our four round Monday will include:
- Dbl DB walking lunges
- 3′ row/bike sprints for distace
- wall balls
Then, in teams of two, an alternating EMOM of Burpees (yes, again!)
WEDNESDAY
Veering from the normal Wednesday template, we’ll partner up to work on a complex of front squats, shoulder to overhead and thrusters.
Then, barbell deadlifts with some shoulder work in between.
FRIDAY
TBD – we will do the CrossFit Open Workout 25.1