Thursday


Power couple! Meghan & Connor!

 

Strength
Tempo Chin Ups (Underhand grip)
5 x 3
Hold the top of each rep for 2 seconds
Take 3 seconds on the negative
Add weight if able

Conditioning Benchmark
For time:
Row 2000m

Box News
Festivus Games is coming! Saturday April 16th
We will need volunteers! Let us know if you’re interested!
Check out Whats for Dinner

Tuesday


Ryan & Matt!

 

Strength
Each minute on the minute for 10 minutes:
1 Pause Front Squat, 45% 1RM
Hold each rep for 10 seconds

Karen
For time:
150 Wallball, 20/14

 

Box News
Festivus Games is coming! Saturday April 16th
We will need volenteers! Let us know if you’re interested!
Check out Whats for Dinner

Monday


The Open is over!

 

Don’t forget to enter your scores for 16.5!

Strength
Turkish Get Up, 5-3-3-2-2
As reps decrease, increase weight

Baseline
For time:

500M Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups

Record loads and times in Train Heroic

Box News
Festivus Games is coming! Saturday April 16th
We will need volenteers! Let us know if you’re interested!
Check out Whats for Dinner

 

Monday Motivation

 

Friday


Power couple! Alan & Marie!

 

Open Intramural Updates!
Current standings:
1. Bunz & Gunz – 111
2. Flexual Healing – 100
3. Hakuna Masquata – 93
4. Team Kisma – 87

With only one more left! Give this one your all!

CrossFit Games Open WOD 16.5

21-18-15-12-9-6-3 reps for time:
Thruster, 95/65
Bar Facing Burpee

Record times on CrossFit Games app & Train Heroic

 

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

 

Thursday


Brian!

180 Degrees 
For time:
50 Knee To Elbow
50 Double Unders
40 Burpees
40 Calorie Row

Record times to Train Heroic

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

Wednesday


We’re normal

Burn 
3 rounds for time:
25 Push press, 75/55
25 Sit ups

Then

Strength
Strict Press
Take 10 minutes to build to a heavy set of 2
Going as heavy as possible while under fatigue
(Don’t expect big numbers)

Record times & loads to Train Heroic 

 

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

Tuesday


This is just an awesome shot! Well done Ryan Barr. Coach Cole pictured!

 

Heavy Day 

Back Squat, 3-3-3-2-2-2
@80,80,80,85,85-90,90-95%

Stoney

15-12-9-6
Stone Squat, you choose
Chest to Bar Pull up

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

Monday


Ashley!

Intervals
4  rounds for time:
Sprint 200m

*Rest 1 minute between each set

Burner
Complete as many rounds and reps possible in 5 minutes:
1/2 Gasser
25 Double Unders

 

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner