February 19, 2019

Strength

Front squat

5 reps E2MOM for 12 min

Performance

Complete as many rounds and reps as possible in 15 minutes of:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Fitness

Complete as many rounds and reps as possible in 15 minutes of:
15 Hang Power Snatches (65/45)
90 Single Unders
15 Overhead Squats (65/45)
30/21 Calorie Row

Presidents Day Hero WOD

The Don

For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders


U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

Rest Day

It’s Sunday and you know what that means! Get yourselves outside and enjoy that refreshing winter weather. The first CrossFit Open workout of 2019 will be announced on Thursday and we can use all the judges that we can get. If you are interested make sure and ask a coach for more details or just check out the Crossfit courses page to get started.

Announcements

  • Monday the 18th is Presidents day but we will be operating on our usual schedule.

  • The 2019 CrossFit Open kicks off Thursday the 21st at 5pm

  • Friday the 22nd we will be hosting our first Friday Night Lights event of 2019 which is an exciting time when everyone signed up for the Open gets to compete.

Upcoming workouts

  • Monday the 18th is Presidents Day and we will be doing a hero workout call “The Don”. Plan for 66 reps of 10 exercises. This workout is in honor of U.S. Marine Corporal Donald M. Marler.

  • On Tuesday plan to crank out plenty of hang power snatches, double unders, overhead squats and rowing in a 15 minute AMRAP.

  • You get to spend some time on the Assault bike on Wednesday. Also plan for pull ups, power cleans and push jerks. Depending on class size we may need to go in heats so make sure and reserve your spot in class if you want to go first.

  • Thursday we will have some “by-ins” that involve the wall ball. After that get ready for burpees and deadlifts!

  • The workout for Friday has yet to be determined. It will be whatever Dave Castro says it will be…

-Coach Shane

Rest Day

Happy Sunday! Make sure you are getting yourself outside and using that fitness that you work so hard on during the rest of the week to improve. Venture out in the snow and learn new sports like snowboarding, skiing or snowshoeing. Create a new sport like a sled jump competition (or tree dodging), snow ball fight championship or run from a giant snow ball rolling down a hill for time (true story). Or you could practice some active recovery like most creative snow angel or igloo building, just get your butt outside!

Announcements

  • The first Open workout of 2019 will be announced on February 21st. The style will be a little different than years past but will still be fun to watch.

  • February 22nd will be our Friday Night Lights event. Those who are signed up for the Open will get judged and the atmosphere is super fun and motivating.

  • Power monkey fitness camp will be hosting an all day gymnastics course on Saturday, February 16th. Check out their site for more info.

Upcoming workouts

  • Coming up on Monday plan to knock out a couple 21-15-9 rep scheme workouts with toes-to-bar, burpees over a barbell and push press. You also get rest time between rounds! Plan for back squats before the WOD.

  • Tuesday will be an Open workout repeat and was the first workout of 2011 and 2014. Bring your jump rope. The lift before the workout will be the push jerk.

  • The workout on Wednesday will be really fun and will also be the same rep scheme as Monday but this workout will be a 20 minute E5MOM. The movements will be rowing for calories and air squats.

  • Thursday is Valentines day and that means the workout will be a partner workout! It will be a fairly long workout with a little bit of everything. Thank CrossFit Brier Creek for this one.

  • Finishing off the week on Friday will be a quick little AMRAP couplet with heavy deadlifts and GHDs.