Workout
of the
day

3/26/14 – “Vacuum Attack”
Teams of 3 Complete 
3k Row, 150 Cal Ski, 150 Cal Assault Bike 
1 Person works, Partners Rest

15.2

OPEN WORKOUT 15.2
Every 3 minutes for as long as possible complete:

RX
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

From 0:00-3:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.)
12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.)
14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

From 0:00-3:00
2 rounds of:
6 overhead squats (45 / 35 lb.)
6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.)
8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.)
10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday Evening Hours

Hybrid will be open for a 5:30pm and Open Hours (6:30-7:30pm) on Thursday Evening.  There is NO 4:30pm class.

See you at the gym.  Drive safe!

Schedule Update

We will be closed for the 9:15 and 10:15 classes due to the weather. Please check back regarding updates for this evening. 

Thanks.

Potential Schedule Changes

Please check the website for any changes in class times due to weather. Any changes to morning classes will be announced at 5:00am

Firewood

Warm Up – 8 Wall Balls, 8 Step Ups, 8 Sit Ups x 4 Rounds 

Skill – DB Snatch 

12 Min AMRAP
2 DB Snatches ( up by two each round)
4 Box Jumps ( up by four each round)
4 DB Snatches 
8 Box Jumps 
6 DB Snatchs 
12 Box Jumps 
etc

Schedule Changes

Couple Schedule Changes this week:

Thursday – No 4:30pm Class, Normal Schedule following 

Saturday – 8:00am Class Only; CrossFit Strongman Seminar 9-4:00

“Pelham”

Core- 
30 TGU to Elbow, 1 Min Plank x 3 rounds.

“Pelham”
Every 6 Minutes for 3 Rounds 
complete 10 Lengths Heavy Carry (Keg or Sand Bag Suggested)
20 Pull Ups
30 Floor Press DB or BB
40 Air Squats

UTAH

UTAH
Skill – Muscle Up Practice- and KB Snatch Practice 

“Utah”
3 Rounds of:
4 Min AMRAP- 6 KB Snatches, 24 DU, 12 Swings 
1 Minute Rest

We Are Open 2/22

Open hours are on for this morning 9:30am-10:30am. Drive safe if you plan on coming in today!

Sunday Open Hours 2/22

Hey guys make sure to check back here tomorrow morning for updates on open hours tomorrow morning. Stay warm and safe in the snow!