February 2018

[vc_row][vc_column][vc_column_text]Back squats, heavy.  Show up and see the numbers. CrossFit Open WOD 18.2 will be announced tonight.  We will be performing 18.2 on Saturday starting at Noon for anyone who wants to join in.  You must RSVP on WODhopper so we know how many people will be there.  We will also have 18.2 as our […]

[vc_row][vc_column][vc_column_text]Split Jerk 5-5-3-3-1-1-1-1 plus a bunch of hang cleans thrown in for good measure Show up and see the details.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]5 rounds, for time, of 15 – Weighted backward lunge + step up (R&L) 20/15 30 – Mountain Jacks 100 – single unders (20 minute time cap) * Hold a slam ball for the lunge/step-ups.  Use a box to put your knee slightly above your belt-line. Warmup: CrossFit Warmup, 10 reps each x 3 rounds

[vc_row][vc_column][vc_column_text]CrossFit Open WOD 18.1 AMRAP in 20 minutes of 8 Toes to Bar 10 DB hang clean and jerk (5R+5L) Calories on Concept2 Rower 14-M/12-W Scaling options will be available. **** There is NO 12:00PM/Noon member workout today.  Staci and I are heading to Arlington National Cemetery for Jack Stillman’s funeral immediately following the 9:15am

[vc_row][vc_column][vc_column_text] “No Clock Week” comes to an end with a special Birthday WOD. You asked for younger members so the Birthday Workouts would not be so bad.  Today’s your day. For our youngest member to date. Show up and see the numbers & the movements and learn who has a birthday to celebrate. Don’t forget

[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. Reminder, if you plan on attending Saturday’s Noon CrossFit Games Open 18.1 Workout, you must rsvp on WODhopper to let us know you are coming. If you are registered on the CrossFit Games website, we will have your performance judged.  If you are not

[vc_row][vc_column][vc_column_text] Deadlift 10-10-10-10-10 DB snatch 5-5-5-5-5 R&L Plus a nasty little finisher. Movement Tip: Deadlift Movement Tip:  DB Snatch[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]”No Clock Week” continues 5 rounds, not for time, of Rowing, muscle-ups, rings dips & GHD situps[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] “No Clock Week” It’s that time again to turn off the WOD clock and focus on strict reps, heavy lifts and completing everything with the best form and technique as possible.  If you are new to “No Clock Week”, don’t think that this will be an easy week.  We just don’t care how fast