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, photography by our own Erin Gage, 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
Nice little anaerobic power with aerobic recovery. 85-90% effort per set. This is hard but repeatable; avoid redlining too early. The workout is designed to challenge athletes' ability to push hard for 2-3 minutes per set while recovering in the equal rest period. The focus is on maintaining consistent intensity across all 6 sets.Running taxes the legs, burpees hit the full body, and ski/row targets pulling muscles and lungs. It's just the right mix that hits everywhere.
Run: Whether you choose outside or Air Runner/TruForm, the pace should be fast (85%), not an all-out sprint to where it hinders their ability to perform the burpees. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 30 seconds.
Burpee Box Jump Over: We want a consistent push-pace effort where athletes should look to move through with a near non-stop effort. Let's aim to keep these under 60 seconds. Rep consists of burpee plus box jump over. Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body parts that are allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump and also the process of turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or get over.
Row: intensity is moderately fast (80%+). Athletes should aim to finish the row in under 60 seconds.
METCON:
Iguana
Freedom (RX'd)
5 Sets:
100m Run (or 5x50ft Shuttle Run)
10 Burpee Box Jump Over (24/20)
15/12 Calorie Row
-rest 1:1 between sets-
Independence
5 Sets:
100m Run (or 5x50ft Shuttle Run)
8 Burpee Box Jump Over (24/20)
12/10 Calorie Row
-rest 1:1 between sets-
Liberty
5 Sets:
50m Run (or 3x50ft Shuttle Run)
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Row
-rest 1:1 between sets-
SKILL:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
- Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
- Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
- Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
