Thursday 2021.02.25

Feb 24, 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 :30 for 10 Rounds:

  • 5 Thrusters @ 10X1

Notes

Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 5 reps at a 10X1 tempo at the top of every :30 for 10 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.

The sets of 5 will take about :15 to complete, which means you will have about :15 to rest before your next set. Choose a weight that allows you to complete all 10 sets with a perfect tempo. Aim to use the same weight as last week’s 8 sets of 5.

Conditioning

Complete as many rounds as possible in 15:00

  • 7 Kettlebell Swings
  • 5 Box Jumps (step down)
  • 35 Double Unders

Notes

Today’s workout is 15 minutes of kettlebell swings, box jumps, and double unders. Your score is the number of rounds and reps completed in the 20-minutes.

The kettlebell swings should be a moderate weight that still allows you to perform 7 reps unbroken each round. Keep in mind, even though the sets are small, the overall volume of swings will be on the higher side.

The box jumps should be done to a height where you will remain safe throughout and be able to jump without hesitation each rep.

The double unders should take no longer than :30 to complete each round. Adjust the number or substitute single unders.