YOGA TONIGHT AT 6:30 PM!
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
The workout today is a grip-intensive, midline-dominant chipper. It emphasizes stamina in your gymnastics capacity (T2B), efficient cycling with barbell work, and mental toughness to stay consistent through a high-rep workout. Athletes should aim for moderate intensity with a focus on pacing. This is a grip-taxing workout, so strategic breaking is key to avoiding burnout. The workout should be challenging, but avoid burning out in the early stages.Break the reps into sustainable sets from the start to avoid long breaks later. Prioritize smooth transitions between movements and avoid excessive rest time.
Toes to bar: The goal should be to get at least 5+ reps every set. Play it smart early to save your grip. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
Power Snatch: Weight needs to be light! Less than 55% of max, and movable for high, consistent sets (10+ reps). Athletes can muscle snatch or power snatch the weight, but note that they should be cautious of their grip based on whichever they choose and break before their forearms give out. Always recommend hook grip, and remember to relax the hands at the top of each rep to prolong grip fatigue. Even though the weight is light, athletes should not sacrifice their technique for speed. Chest stays high while driving through the floor with a strong hip drive.
METCON:
Bearded Dragon
Freedom (RX'd)
45 Toes to Bar
45 Power Snatches (95/65)
45 Toes to Bar
Independence
35 Toes to Bar
45 Power Snatches (75/55)
35 Toes to Bar
Liberty
30 Hanging Knee Raises
30 Hang Dumbbell Snatch
30 Hanging Knee Raises
SKILL:
Mayhem Mini-Pump – Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
