Tuesday


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

Tuesday


Marie!
Marie!

Strength

Front Squat, 2-2-2-1-1-1-1
@80,85,85,90,90,90,95%

Rest no more than 2 minutes between each set

Then

Midline Conditioning 
6 rounds Tabata (:20 work/ :10 rest)
L-sit hold w/ butt on floor
immediately into
3 rounds of:
12 Box Jump Overs
12 Alternating Reverse Goblet Lunges, 55/35

Post loads and 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

Monday


Flexual Healing did some work yesterday at CrossFit Maryland Heights!
Flexual Healing did some work yesterday at CrossFit Maryland Heights! Very Fun day!

 

Ninja Day 

Accumulate the following in as few sets as possible:
2 minutes: Bottom Ring Dip Hold
2 minutes: Chin Up Hold (Reverse grip)
2 minutes: Handstand Hold
3 minutes: Hollow Hold
3 minutes: Bottom Air Squat Hold

Sprint 

4 rounds Tabata each of:
Jumping Air Squats
Push Ups

Record the number of sets required in Train Heroic notes
Record total reps completed in Tabata 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

Friday


Anthony & OB-1! (Stefany)
Anthony & OB-1! (Stefany)

CrossFit Games Open WOD 16.3

Complete as many rounds and reps possible in 7 minutes:
10 Power Snatch, 75/55
3 Bar Muscle Up

Post times to Train Heroic

 

*Coach Ben’s Open Tips*
This will be a fun one! 7 minutes is a shorter time domain so that means intensity will have to remain high throughout this one. However, its going to be imperative to make sure we don’t fail any reps on the Bar Muscle Up. Stick to a game plan from the start, if Bar MU are a strength for you, move smooth and catch a breath at the top of each muscle up. If they are a weakness, start with singles off the bat. Once they go away, they are hard to get back. Move smooth through the snatch, but do your best to not break these up too much, its a light weight that is meant to be moved easily. Sets of 7/3 or 6/4 is all I would do to break these up, if needed. Efficient is smooth and smooth is fast on this one, lets have some fun!

Box News
Want to help us this Open season and
become a judge? Go here! 
Check out Whats for Dinner

Thursday


Don't wait for the perfect moment. Take the moment and make it perfect.
Don’t wait for the perfect moment. Take the moment and make it perfect.

Open work out 16.3 gets announced tonight! Tune into the Games website @ 7:00pm to see the live announcement!

 

Escaping Felons 

3 rounds for time:
500m Row
21 Burpee
12 Pull ups

Post times to Train Heroic

 

Box News
Want to help us this Open season and
become a judge? Go here! 
Check out Whats for Dinner

Wednesday


Coach Cole killing it out of his element!
Coach Cole killing it out of his element on 16.1!

16.2 is done! And I think we all have a new enemy in T2B. Make friends with your enemys though! I loved these two Open workouts so far. Very good at showing weaknesses in my own fitness that I’m excited to work on!

Important stuff now, Open Intramural Update!

Leaderboard
1. Bunz & Gunz = 55
2. Hakuna Masquata = 49
3. Flexual Healing = 47
4. Team KISMA = 44

This weeks Spirit of the Open goes to…. HAKUNA MASQUATA!
We also had to award extra points for Tim McAllister‘s performance in that wig. 2 extra points to his team for that spirit!!

And a big congrats to this weeks top performers!
Male Rx
1. Benjamin Stroud
2. Cole Goddard
3. Paul Cegon

Female Rx
1. Ingrid Hurley
2. Sarah Tormala Floyd
3. Ashley Harrison

Male S/M
1. Alan Bess
2. Kyle Pick
3. Landon Brown

Female S/M
1. Marilyn Anne
2. Jenn Hogan
3. Elisabeth Julia Brown

*Quick note guys, SUBMIT YOUR SCORES!*
There were a few this time.
I will award points for completing the workout, but if you place top 3 and don’t submit your score I cannot award those points to you. Gotta play the whole game!

On to 16.3! Be ready guys, just a gut feeling but I feel Muscle ups will be in this one or the next. GET THAT PRACTICE IN.

 

Partners in Crime (Teams of 2) 

Complete as many rounds & reps possible in 20 minutes:
1000m row
100 Air Squats
100 Sit ups
100 Kettlebell Swing (R), 55/35

*Partner choose how to split reps*

Post total reps completed to Train Heroic

 

Box News
Want to help us this Open season and
become a judge? Go here! 
Check out Whats for Dinner