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-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday (DEPENDING ON WHAT EQUIPMENT IS NEEDED) as well, make sure you print out a score card and line up a judge! You can do the open thursday night as well or monday before 5. Thursday and Friday workout open workouts will depend on what equipment is available. ALL equipment will be back at the gym Sunday Night by 5 which is the best time to do the open workout.

General Warm-Up: (8-10 minutes)
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
6/6 Half Kneeling KB Windmill
6/6 Single Arm Ring Rows
10 Ring V-Outs

Specific Warm-Up (4-6 minutes)
2 Sets: For Quality
6 False Grip Ring Row
6 Bar Kip Swings
10 second Tuck L-Hang
4 Burpees + 4 Box Jump Overs
8/6 Calorie Bike
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Ring Muscle-Up Skills and Progressions (10 Minutes)

Stregnth/skill
Ring Muscle-Ups
8:00 EMOM
3-5 Ring Muscle-Ups
Level 3: as prescribed
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Workout
12:00 EMOM
minute 1: 10 Burpee Box Jump Overs
minute 2: 15 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest

Level 2:
12:00 EMOM
minute 1: 8 Burpee Box Jump Overs
minute 2: 12 Toe to Bar
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Level 1:
12:00 EMOM
minute 1: 8 Burpee Box Step-Ups
minute 2: 12 Kipping Knees to Chest
minute 3: Max Calorie *Bike
minute 4: Rest
Box: 24/20in

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10
Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round
Secondary Objective: Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:
We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.