Friday February 28

Ok the Open is officially here. Tomorrow will be a trial run through. Try the WOD and feel it out we will have two opportunities to complete this workout. 

One: Saturday at 7:00 AM 

Two on Sunday at 4:30 PM 

I would like to have as many members come and cheer their fellow athletes on at the Sunday workout and then we can workout together at the Hero WOD 5:30PM.

Kick some butt all athletes!

Also congratulations to Galen for getting his first muscle up.

Go get em!

Brett

Warm Up:

500 m Row

30 Wall Ball

Pacer Test

WOD:

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

Finish:

Bench Press 3 Rounds

5 Light

5 Medium

5 Heavy

Thursday February 27

Warm Up:

4 Rope Climbs

30 Weighted Lunges (135/95)

WOD:

Nasty Girls

3 Rounds for Time of:

50  Squats

7 Muscle Ups (Mod: 21 Pull Ups and 22 Dips)

10 Hang Power Cleans (135 men/95 women) 

Finish:

Swing Sally Up 

Dips

And then

Weighted Squat Jumps (80/40)

Wednesday February 26

Warm Up:

100 Pike and Straddle Leg Lifts

20 Plank Pish ups

20 Back Hand Push Ups

Skill:

10 Muscle Ups

( 30 Pull Ups and 30 Dips )

10 Sled Drags (Heavy)

WOD:

Tabata

Row

Wall Ball

Hand Stand Push Ups

Box Jumps

Tuesday February 25

4:30 PM will be canceled for the next 8 weeks on Monday Tuesday and Wednesday for CrossFit Kids in Riverside Middle School

4:30 Classes on Monday, Tuesday, and Wednesday will resume April 21st

Warm Up:

4 Lengths Plate Drag

2 Lengths Dragon Crawl

30 Wall Ball

Strength:

3 Rounds Strict Press

5 Light 

5 Medium

5 Heavy

WOD:

Complete as many rounds and reps as possible in 5 minutes of:

 

Squat Clean and Jerk (165/110)

Monday February 24

Warm Up:

25 Burpees

30 1 Armed Push Ups

35 Dips

Strength:

11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100 lbs)
12 Push-ups
15 Box jumps (24" / 20")

WOD:

IlMars

20 Burpees

Run 200 m

10 Pull Ups

20 Burpees

Run 200 m

4 Lengths Bewr Crawl

20 Burpees

Run 200 m

10 Wall Ball (Heavy)

IlMars was a great man and truly touched many of our lives at CFG. He will be missed but not forgotten.  

He is playing football and tag with all the rest of kids up above right now, that I am sure! Thank you for everything Mars!

CFG