A Look Ahead : Programming Week of 02/11

Ahh yes, the week of love is here!  What do we really love!?  All of you guys and all of the fitness of course!!!  We have just over 60 people signed up for the Team Open Challenge, which is just 11 days away!!  Excited to see what fun Dave Castro will throw at us this year!  Brandon, Cory, Jen and Robert will be our team captains and will be drafting teams this weekend!

Just a reminder, we run the open WODs on Saturday mornings during the 830 and 930 classes.  The final week of the Open, we always have Friday night lights, which will be Friday, March 22nd, so mark your calendar!  Because we always run 2 heats Saturday mornings in order to have a judge and count each other’s reps, classes tend to run over a bit, so just be prepared for that.  If you cannot make it on Saturdays, have no fear, we will make sure you get the WOD in whether it be Friday, Sunday or Monday.

Also, since we don’t know the WOD each week until Thursday night when it’s announced, we don’t program Friday’s WOD until Thursday pm.  (I mean, you would hate to have 150 wallballs programmed for Friday, just to turn around and have to do them again Saturday, am I right!?)  So each week on the look ahead, Friday and Saturday will be unknown (gasp, the horror!).  But it’s all just part of the Open fun 😉

Here’s your look ahead…

Monday – Retesting a Gymnastic Interval WOD that we last tested this past October.  6 rounds of strict pull-ups, t2b, push-ups and wallballs.  Check to see if you scaled back in October and go for that PR!

Tuesday – Some power clean work for our weightlifting today.  Working up to a heavy double.  Afterwards, a chipper of rowing, db snatches, and db overhead walking lunges!  Good times!

Wednesday – Different accessory work stations to start – pull-ups & push-ups or muscle up work, handstand progressions, and L-sits.  Then, 2 sets of an assault bike + burpee box jump over couplet!  Don’t worry, there’s a little rest in between.

Thursday – Push press up first, working up to a heavy set of 4.  Then a little more push press in our 10 min AMRAP of push press, deadlift & DU.

Friday – Back squat day!  Time to get stronger guys!  Then, to finish off your legs, some running and air squats.

Saturday – Grab a partner & come hit up some different stations – wallballs, push press, box jumps, KBS and bike cals!

Sunday Oly with Becca at noon!  Come lift with us!

RISE Look Ahead

Monday – Leg day baby!  45 sec on/15 sec off

Tuesday – Strength Day!!  All of the things!

Wednesday – But did you die?  1:30 on/30 sec off

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Strength Day!!  Boulder Shoulders!

Saturday – Glycolytic Interval – 1:05 on/25 sec off

Whether you’re single, taken, or it’s complicated this Valentine’s Day, you’ll always have CrossFit!  As always, we’ll see you at the box!