No more Sunday morning Mobility. Starting Thursday, April 2nd it will be an Open class to ALL members from 5 - 7pm. More details coming soon.
Class WOD 3/27
If you are coming to the 6:30 Open WOD for 15.5 please sign into class ASAP so we can set up heats prior to everyone's arrival.
Today's Blog
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Mobility:
Hips/quads
Shoulders & t-spine

2-3min Cardio Warm Up

Dynamic Warm Up x 2 Rounds:
7 Deadlifts
7 Front Squats (arms out)
7 Shoulder Press
7 Cal Row (focus on the pull, return slowly)
Strength / Skill Work
PA.1: Thruster (4 x 6 light and fast, R1:00)
Building as long as you can go very quickly with good form. Tuesday was heavy and slow, today is light and fast. Practice your breathing as you cycle through reps.
FA.1: Metcon (Weight)
Fitness: 3 Front Squats into 3 Push Press - should be light and fast. Use DBs if necessary
A.2: Barbell Row (4 x 6 w/ :01 pause, building R1:30)
WOD
WOD: Metcon (Time)
*Fitness* will use an appropriate Dumbbell weight

*Performance* RX barbell weight is 96/65

For Time:
27-21-15-9
Row for Calories
Thrusters

15min Time Cap. Add :01 for every rep not completed at the time cap.
2015 Open WOD 15.5: 6:30pm
Scld: CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
RX: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#