Friday 2021.02.26

Feb 25, 2021

*Schedule Update*

We will be changing our afternoon schedule starting Monday, March 1st. We will now be offering the following, Monday – Friday with a few noted exceptions:
  • 2:15-3:30 PM Open Gym
  • 3:30 PM CrossFit
  • 4:30 PM CrossFit
  • 5:30 PM CrossFit
  • 5:45 PM Park WOD (Mon & Wed only)
  • 6:30 PM CrossFit (not offered on Fridays)
  • 7:30 PM Barbell (Mon, Tues, & Thurs only)
We ask members only RSVP for one in-gym class for each day for the time being. Park, track, and virtual workouts are not included in this limit. We truly dislike implementing this policy as we love seeing members take full advantage of our programs. However, we are trying to balance the ability for everyone to get into a class under the current COVID-19 related restrictions. We look forward to rescinding this as soon as our class capacity can be raised.
An exception to this policy is for same-day reservations 3 hours or less before the second class begins. For example, if you attend a CrossFit class and would like to stay for the Barbell class following it which is not full, by all means please do. We ask that you don’t reserve the spot for that second class more than three hours in advance. We hope this adds some common-sense flexibility in the policy to grab spots in classes that clearly aren’t going to fill up. A similar scenario could work with Open Gym (AM or PM) and a CrossFit class.

Strength

Every minute on the minute for 10:00:

  • 2 Power cleans
  • 3 Bar Facing Burpees

Notes

Today’s strength is power cleans. At the top of each minute for 10-minutes, you will perform 2 power cleans and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.

You may drop the bar and reset between reps on the power cleans.

Focus on consistent footwork and try to move fast during the burpees.

Conditioning

For time:

  • 40-50 Calories
  • 21 Hang Squat Cleans
  • 21 Bar Facing Burpees
  • 15 Hang Squat Cleans
  • 15 Bar Facing Burpees
  • 9 Hang Squat Cleans
  • 9 Bar Facing Burpees
  • 40-50 Calories

16:00 time cap

Notes

Today’s conditioning is 21-15-9 of hang squat cleans and burpees, with a calorie buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed in under 16-minutes.

The calories should take no longer than 3-minutes each time. Adjust the number of reps accordingly.

The hang squat cleans should be light. You should be able to complete the set of 21 in no more than 3 sets.

The burpees should be completed at a pace of at least 10 per minute. If you cannot maintain that pace, consider adjusting the rep scheme to 15-12-9.