March 2018

[vc_row][vc_column][vc_column_text] We have a special treat for everyone Saturday.  We’re playing golf.  CrossFit Golf! We’ll be playing the front nine of Westwood Country Club as part of our workout all morning, simulated of course.  We will also have the simulators there on Sunday morning in case anyone wants to play all 18 holes.  See sign […]

“Pick’em” You’ll pick three movements from the board, like a menu of choices. We’ll pick the rep scheme, buy-in and cash-out. You can make it as easy or as hard as you want. Pick three things you like, or choose one, two or three things you suck at. Or for you grammar police, pick one,

Today we squat, heavy. Show up to see how. Choose Front Squats or Zercher Squats. Followed by a quick conditioning WOD and a group stretch down.

[vc_row][vc_column][vc_column_text] The CrossFit Games 2018 Open competition is a time for us to evaluate our programming.  As always, we’ve learned a few things and will make some minor modifications, adjustments and changes in the coming weeks.  Nothing major, so don’t be concerned.  Just a little more of this and a little less of that.  Our

[vc_row][vc_column][vc_column_text]Hang Cleans, work up to heavy singles.  Power cleans if you performed 18.5 Monday, power or squat cleans, your choice, if you did not perform 18.5 yesterday. Followed by a nasty little barbell conditioning WOD.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]The CrossFit Games Open competition comes to a close this week, as we do the Rx’d and Scaled versions of Open WOD 18.5 ** We will have several scaled options for this workout so that everyone can participate.  For those who scale 18.5, we will have a CFC18.5a WOD following a five minute rest.  CFC18.5a

Results:

Friday Surprise. Show up and see what’s on the board. Hint, there’s a barbell involved. Maybe two. Maybe two workouts too.

Seated ring rows plus scap, lat and ab work. For you cherry pickers, don’t skip this one!