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Check out Bruce Williams blog from 17.2 here at the box — great photos, great memories & always a good time! Thank you for capturing these awesome moments!!
Friday is St. Patty’s Day, wear your green! Friday CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups No time cap for regular classes. CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups No time cap for regular classes.
Due to the amount of athletes signed up for FNL, 5:30p Friday classes (excluding Foundations) will be canceled on 3/10, 3/17 & 3/24. Sorry for any inconvenience. Thursday Metcon (No Measure) Four sets of: Seated Single-Arm Press x 8-10 reps each arm Rest 2 minutes Metcon (4 Rounds for reps) Against a 3-minute running clock: Row 500 Meters Bench Press x Max Reps @ (BW/.75xBW) Rest 3 minutes, and perform a total of 4 sets; note reps achieved in each set. Endurance 5:30pm Partner Relay 50m sprints x 20 (10 each) 100m sprints x 10 200m sprints x 6 400m run x 2 800m run together *Must complete 50 partner tire flips @ some point *Must complete 10 wall climbs @ some point (5 each)
YOGA switching to 11:30am starting this Saturday! $5. 17.2 FNL this Friday at 6:30p, Coach Bruce will be here taking photos! Come hang out and cheer on the competitors. (No regular 6:30pm class) Thursday If you worked out Wednesday and you are doing 17.2 on Friday, Thursday should be a rest day or a light circulatory work – like bicycling or rowing. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps *Set 6 – 95% x 2 reps Rest 3 minutes between sets. Touch and go Metcon (Time) Four rounds for time of: Run 400 Meters 25 American KB Swings 53/35 15 Toes to Bar Endurance 5:30pm 1.5 mile run fully recover 1 mile run recover 800m run recover 400m run rest 2 minutes 400m run
Don’t forget to get signed up for the CrossFit Open! FNL starts Friday!! There will not be a regular 6:30pm class for the next 5 Fridays during the Open. Thursday Deadlift Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) Bar-Facing Burpees Over the Barbell Endurance 5:30pm 8 Rounds every 4 minutes 400m run (slow steady pace) ROMWOD to follow and prepare for the Open
Friendly reminder: Open gym is 9am-1pm & 4:30-5:30pm. Classes have been very busy and it’s a safety hazard with extra WODs going on. Friday Metcon (No Measure) Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Lateral Burpees Over the Barbell Metcon (No Measure) Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 75′ each arm
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