Today’s Schedule:
- 9AM – Foundations
- 10AM – CrossFit
- 11AM – CrossFit
- 12PM – Olympic Lifting
Focus of Today’s Foundations:
- Clean
- Rowing
- Box Jumps
Conditioning:
Surprise!
Heat Sign Ups
All can participate in Friday Night Lights, regardless of whether you are signed up for the Open or not. Our only requirement is that you sign up for a heat in advance (see above link). Friday Night Lights does count towards your weekly classes.
The gym will be open at 5PM – heats begin at 6PM!
Snatch Technique
7 min AMRAP:
RX
SCALED
16.3 is announced tonight! We will be completing the workout Friday Night Lights style, from 6PM – whenever on tomorrow night. Be on the lookout for Heat Sign Ups sometime after the workout announcement.
In case you still need to complete 16.2. You can do so today during the 12PM OLY class, or tomorrow during Open Gym (10AM – 12PM)! Be sure you have a judge to count your reps!
3 Rounds:
Our 5:30PM & 6:30PM classes are cancelled tonight. In it’s place we will be running heats of 16.2 The gym will open at 5PM and heats will start at 6PM. If you want to secure your workout time, please sign up for a heat in advance.
Heat Sign Ups
Judges – remember all competing in the Open need to have a judge. Please pay it forward and judge for someone else as well.
The programming for the 6AM and the 12PM is also the CrossFit Open WOD. Please remember that those participating in the Open need to have a judge.
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
16.2 is announced tonight at 7PM. If you can’t make it to Friday Night Lights tomorrow, tonight is a great opportunity to get the workout in before the deadline on Monday (the gym will be open until 8:30PM). Remember Open scores need to be submitted by the following Monday at 7PM.
Be on the lookout for Heat Sign Ups sometime after the announcement. They will be updated HERE.
Enter your details below and we'd be happy to show you our rates and explain them in detail!