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

Friday


A few members of Team KISMA! With a pretty dope photo bomb! 

 

CrossFit Open WOD 16.4 

Complete as many rounds and reps possible in 13 minutes:
55 Deadlifts, 225/155
55 Wallballs, 20/14
55 Calorie Row
55 Handstand Push Up

Record times in Train Heroic 

 

Box News
Open Workout 16.4 will be hosted at our house Sunday the 20th at 12:00pm!
Check out Whats for Dinner

Thursday


Hakuna Masquata! All the style! 

*Today is Bring A Friend Day! All day, all classes!

 

2 Slices of Pie (Teams of 2) 

Complete as many rounds and reps possible in 6 minutes:
4 Burpee
5 Toes to Bar
6 Wallball, 20/14

Rest 3 minutes

Complete as many rounds and reps possible in 6 minutes:
4 Slamballs, 40/30
5 Box Jumps
6 Kettlebell Swings (R), 70/55

1 athlete working at a time
Parter A completes 1st task
Partner B completes 2nd
Partner A completes 3rd
Continue alternating in this fashion

Post total reps completed from both AMRAPs to Trian Heroic

Box News
Open Workout 16.4 will be hosted at our house Sunday the 20th at 12:00pm!
Check out Whats for Dinner

Wednesday


Tyler!

Alright, alright, alright!! We have some Open Intramural Updates! 16.3 was fantastic, a huge congratulations to Ashley Harrison, Connor Horstman & Chris Glover on achieving their first bar muscle up! I was lucky enough to witness them and HOT DAMN it was awesome.

Current Leaderboard after 3 events:
1. Bunz & Gunz = 84
2. Flexual Healing = 75
3. Hakuna Masquata = 70
4. Team KISMA = 64

This weeks Spirit of the Open Award goes to…Flexual Healing! They had the numbers and style this past Sunday! Good job guys!

A special congrats to this weeks top performers!

Male Rx:
1. Benjamin Stroud
2. Anthony Menichino
3. Kyle Kellis

Female Rx:
1. Sarah Tormala Floyd
2. Ingrid Hurley
3. Teah Bliven

Male Scaled/ Masters
1. Kyle Pick
2. Russell Caplin
3. Landon Brown

Female Scaled/ Masters
1. Heather Hyatt Kreinbring
2. Marilyn Anne
3. Taylor Bennett

I’m personally stumped on these next two workouts, we need to be ready for the unknown and the unknowable! Keep this fun going for 16.4!!!

*Reminder to ENTER ALL SCORES! For points to count towards the top 3, you must enter them*

Mean Sammich 

Run 400m, then
21-15-9 reps for time:
Deadlift, 135/95
6-4-2
Rope Climbs
Then, Sprint 200m

Post times to Train Heroic 

 

Box News
Bring A Friend Day is this Thursday! All day, all classes!
Open Workout 16.4 will be hosted at our house Sunday the 20th at 12:00pm!
Check out Whats for Dinner