It's a new month, which means NEW Be Better Challenge! This month we are JUMPING, the challenge is 2 minutes of double-under practice every weekday. Log it in your app to ensure you get credit. If you've fallen off your new year's resolutions, now is the time to get back on track. If you've stayed on course so far, CONGRATS and keep on keeping on. We are here to help you achieve those goals, whether its a certain skill, consistency in your gym schedule, nutrition, etc. Let’s push ourselves to be stronger, faster, and more resilient than ever before. Together, we’ll crush our goals and make this week our best one yet!
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
A mix of cardio, leg endurance, and shoulder stamina makes this a balanced team workout. The goal is to maintain consistent effort across all 5 stations. Purposeful breathing on reps will help athletes maintain pacing. Athletes need to be sure they communicate reps and when to switch to keep transitions efficient.The repeated double-unders between movements act as a consistent "reset" that keeps the heart rate elevated, while the wall balls and dumbbell snatches test strength, endurance, and mental toughness.
Double Unders: The goal is unbroken sets of 40 or more. If athletes are not efficient at double unders but would like to attempt them, allow them to attempt doubles each time they come to the rope and switch to singles after two mess-ups on the rope (with each set of double unders). Cues for efficient double unders are hands by sides (slightly in front to remain in peripheral) and keep movement in the wrists. Remind athletes before they start to always lay their rope down "Nicely" for easier transitions.
Wall balls: Athletes should choose a weight to complete 20+ reps unbroken. I would love to see athletes perform these without letting the ball touch the ground (if using the same weight), but don’t force it if it causes a traffic jam. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in a while at full extension) and cycling the arms to avoid premature arm fatigue. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.
Alternating Dumbbell Snatch: The selected weight should be moderately light, where reps can be completed sets of 10 or back and forth. Each successive rep must be done on the opposite arm from the previous rep. Completing two reps on the same arm in a row will result in a no-rep. When snatching, the athlete's free hand should not contact their body. The dumbbell transition is faster when done in the air. If athletes try to get comfortable with an air transition, watching the hands during the hand-off helps with hand-eye coordination. Athletes should transition on the floor if transitioning in the air is intimidating. For the rep to be synchronized, we asked that athletes meet at the top with arms locked out overhead before returning to the ground. Breathing on each rep will help greatly in allowing athletes to complete larger sets, and momentarily pausing at the lockout of each rep to breathe in will help with pacing. Loading the hips and utilizing a strong leg drive will help avoid placing excessive strain on the lower back.
METCON:
4.40 Challenge Workout #4
Freedom (RX'd)
Teams of 2
160 Double Unders
160 Wall Balls (20/14)
160 Double Unders
160 Dumbbell Snatch (50/35)
160 Double Unders
-Split reps as needed-
Independence
Teams of 2
120 Double Unders
160 Wall Balls (14/10)
120 Double Unders
160 Dumbbell Snatch (35/25)
120 Double Unders
-Split reps as needed-
Liberty
Teams of 2
160 Single Unders
100 Wall Ball Thrusters (light)
160 Single Unders
100 Dumbbell Snatch (light)
160 Single Unders
-Split reps as needed-
