Here we are, another week full of opportunities to be better than we were the day before. This week, we are continuing our maintenance strength cycle of back to the basics, which are KEY in building those good foundations to build upon as we add more load. Even when motivation is low this week, showing up to the gym is the most important step in building consistency as each workout, no matter how small, brings you closer to your goals. Start thinking about who you are gonna invite to Bring A Friend week today! We can't wait to see you this week.
Entering the last couple weeks for our push-up challenge, so keep getting those 20 in each day!
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
EVENTS:
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - There will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options.
Whiteboard of the Day
This workout is a light barbell cycling test designed to challenge muscular endurance, grip stamina, and aerobic capacity. Moderate-high effort; push to maintain consistent rounds across all 4 sets. The light load allows for high-rep cycling, but the volume and transitions will test athletes' ability to manage fatigue and maintain consistent movement quality.Athletes should expect significant grip and shoulder fatigue as the workout progresses, so plan breaks accordingly to avoid burnout.
Deadlifts: Weight should be around 30% of the athlete’s 1rm deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and athletes should bring their shins to the bar (not the bar to their shins) when going down for setup. Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but I highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed at the bottom of the deadlift).
Hang Power Clean: Weight can be hang muscle or hang power cleaned. Athletes will stand to full extension. Pushing the hips back will lower the bar above the knee. Then, clean the weight to the shoulders. Athletes must show full extension in the hips and knees with the bar in contact with the shoulders and the elbows through the bar at the top of each rep. Cue athletes to keep the chest up as the bar is loaded into the hang position, and they should also focus on a strong hip drive when cleaning the bar to the shoulders. Failure to utilize sufficient leg drive will result in unnecessary work being placed on the biceps.
Shoulder to Overhead: Athletes will take the bar from the floor. When doing so, they should take a wider stance with the feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe out while pressing to engage the core and assist in overhead stability. Athletes can strict press, push press, or push jerk. They should perform a slight dip when re-racking the barbell (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.
METCON:
Freedom (RX'd)
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (75/55)
40 Hang Power Cleans (75/55)
40 Shoulder to Overhead (75/55)
*Pick up where you left off after each set
Independence
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts (65/45)
40 Hang Power Cleans (65/45)
40 Shoulder to Overhead (65/45)
-Pick up where you left off after each set
Liberty
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
20 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
20 Dumbbell Push Press (light)
-Pick up where you left off after each set
