Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run.
Simple guidelines that apply to everyone are below.
Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes.

Open gym IS
-a time to work on your weaknesses, get a quick wod in, or make up a wod if you missed regular class.
-the time to meet up and throw down with your friends. Pick a wod and hit it hard. Community is everything. Work together and push hard
-self timed, nobody will be starting a clock for you. Be aware and RESPECTFUL of what other open gym members are doing. Time yourself on your phones
-There will suggested open gym workouts on the board that are not complicated. If you are feeling lost during open gym, just read the suggested open gym wod and complete it.

Open gym IS NOT
-Two hours of talking about wods. You’re here. Do work
-Personal training. There will be a coach or coaches in the room but they are here to workout as well. The coaches put a lot of hours in at the gym. This is their workout time.
-a structured class. If you are not comfortable working on your own this may not be for you.
-a Q and A session with a coach. You must be comfortable working on your own as there will be no structured coaching in this class.
-a substitute for regular classes.

Warm Up, 500m row
40 Pass Throughs
40 PVC Overhead squats

Strength-
Power Position Snatch (catch in a squat if you can)
EMOM 10 minutes
3 per minute

Wod-
7 Rounds
3 Muscle ups (bar do 4 muscle  ups) ****Sub 7 Chest to bar pull ups, 7 pull ups, or 10 Ring rows*****
6 Hang Power Snatches 135/95 (scale to weight where you can do these unbroken the first 3-4 rounds)
10 pistols (5 each leg) sub is 20 air squats

Wednesday Schedule
5am,6am, 10am and 4pm, 5pm CrossFit
6pm-6:30 Barbell Basics Class with coach Jordon
6:30-close Barbell Club
You can still do the daily Wod after 6, it will just be on your own

Warm Up-800m or 1 mile partner sandbag run

Strength
Push Jerk from the rack
Heavy 3’s
3,3,3,3,3 Keep working up, five sets minimum

Wod
4 Rounds For Time
2 Rope Climbs
10 Shoulder to Over Head (strict press, push press, or push Jerk) 135/95
Run 400
Immediately after, while the clock is still running, 25 HSPU for time (sub for handstand push ups is dumbbell presses)

Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run.
Simple guidelines that apply to everyone are below.
Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes.

Open gym IS
-a time to work on your weaknesses, get a quick wod in, or make up a wod if you missed regular class.
-the time to meet up and throw down with your friends. Pick a wod and hit it hard. Community is everything. Work together and push hard
-self timed, nobody will be starting a clock for you. Be aware and RESPECTFUL of what other open gym members are doing. Time yourself on your phones
-There will suggested open gym workouts on the board that are not complicated. If you are feeling lost during open gym, just read the suggested open gym wod and complete it.

Open gym IS NOT
-Two hours of talking about wods. You’re here. Do work
-Personal training. There will be a coach or coaches in the room but they are here to workout as well. The coaches put a lot of hours in at the gym. This is their workout time.
-a structured class. If you are not comfortable working on your own this may not be for you.
-a Q and A session with a coach. You must be comfortable working on your own as there will be no structured coaching in this class.
-a substitute for regular classes.

Warm Up-
40 Air squats with a 1 second hold at the bottom
40 Hand release Push ups

Strength
Back Squat
5,5,5,3,1—-
At least 3 sets of warm up to build up to your first set of 5

Wod
15 Minute Amrap
10 Dumbbell Thrusters 50/35
25 Feet Walking Lunge with dumbbells
10 Cal Row or 7 Cal bike or 200M run (bikes rowers and run are all considered RX, just take what is open)

This week we will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run.
Simple guidelines that apply to everyone are below.
Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes.

Open gym IS
-a time to work on your weaknesses, get a quick wod in, or make up a wod if you missed regular class.
-the time to meet up and throw down with your friends. Pick a wod and hit it hard. Community is everything. Work together and push hard
-self timed, nobody will be starting a clock for you. Be aware and RESPECTFUL of what other open gym members are doing. Time yourself on your phones
-There will suggested open gym workouts on the board that are not complicated. If you are feeling lost during open gym, just read the suggested open gym wod and complete it.

Open gym IS NOT
-Two hours of talking about wods. You’re here. Do work
-Personal training. There will be a coach or coaches in the room but they are here to workout as well. The coaches put a lot of hours in at the gym. This is their workout time.
-a structured class. If you are not comfortable working on your own this may not be for you.
-a Q and A session with a coach. You must be comfortable working on your own as there will be no structured coaching in this class.
-a substitute for regular classes.

Metcon Monday
Three Wods- No place to hide

Come in and warm up with a quick 500 meter row/stretch and have your equipment ready for the wods

Wod 1- Done at a fast pace
8 Minutes of Cindy
5 pull ups
10 Push ups
15 Squat

Wod 2- 10 Minutes
7 Kb Swings
7 kb squats
Run 200M

Wod 3- 10 Minutes
10 Dumbbell Snatches (5 each arm) 50/35
8 Burpees
20 Doubles
Run 100M

Warm up- row, run or bike. Wods start at 10:15 so have everything ready

Teams of 2-
Wod 1- classic
7 Minutes
Run 800 as a team
with remaining perform power cleans 155/115

Wod 2- 10 minute amrap
5 front squat 135/95
5 burpees over your bar (lateral not facing)

While partner one is doing rounds of the work above, partner 2 is doing 100m farmer carry. Switch when Partner 2 gets back from the carry. Switch where you left off. Communicate

Wod 3
12 Minute Amrap
20 Thrusters 95/65
20 pull ups

*split reps as needed, switch whenever you want.Figure out your best strategy before you start….. AND your pull up spot. One pull up spot per team.