Friday & The Weekend; March 6-8

Friday & The Weekend; March 6-8

Friday & The Weekend; March 6-8

This weekend at the box!

1. Our Second Friday Night Lights is ON Friday Night 5:30pm-7:30pm! 

-We’ll be doing the CrossFit Open workout at every Fitness/Performance/Sport class.

7:30am is Cardio Fusion and it’ll be…Championship Fight Gone Bad! Oh the humanity!!!!

There’s no 5:30pm Cardio Fusion for the following Friday 5:30pm nights.

The theme this week is Team Colors…so come representin’ like it’s gonna be some sort of gang fight. Yeah I did grow up in Fresno so did Drew…so be ready for it to go down 🙂

2. Our Gymboss retail tracking system is currently down – we’re updating a bunch of aspects of it based on the awesome feedback we’ve gotten – so for now please just use the manual retail sheet next to the fridge!

3. Full schedule through the weekend!

9am Saturday is our AC/DC class – structurally based lifting + cyclical conditioning. Great for staying healthy rehabbing injuries and generally being a well balanced person.

10am Saturday is our always popular Team/Partner WOD! It’s nice to take a little steam off with a buddy sweat it out not stress out to much on anything else & have a great time doing it.

11am Saturday is Barbell Strength! If you’re doing the Friday Night Lights I still recommend coming to this class. Keeping your strength is paramount for being a healthy individual…and learn to do everything right here!

10am Sunday is the Energizer…our weekly beat-down-long-wod-survive-it-if-you-can class! It takes some grit to get through this thing…let’s see if you’ve got it!

And finishing up on Sunday is…Second Chance Sunday. If you need to do or re-do the Open workout for the week before you input your score…this is the place & time to do it. Please be on time as this will be a coach led warm up & 2 heats of the workout!

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Friday’s Training:

Fitness/Performance/Sport

15.2 CrossFit Open WOD & Scaled WOD

15.2; Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc. following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment minute 3 to minute 6 you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment minute 6 to minute 9 you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap and your score is the total number of reps you complete.

For example if you complete the first 2 rounds of 10s (40 reps) in 2:30 you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6 your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

 

Fusion [7:30am – Max Aerobic Power Training]

Championship Fight Gone Bad!
5 rounds 1 min per station rest 1 min after all 5 rounds;
1. Wall Ball
2. KB SDLHP
3. Box Jump/Step Over
4. DB Push Press
5. Row for Cal