The calm before the storm that was 18.4 🙂 What a fun weekend it was! It’s hard to believe we’re entering the final week of the Open!! This Friday we celebrate with 18.5 Friday Night Lights style! Join us starting around 6pm as we kick off heats for the final WOD of the 2018 Open!! CFP will provide pizza and some drinks, bring a dish to share (think appetizers or desserts) and your beverage of choice so we can all cheers the end of the Open!!!
We will plan to run 18.5 throughout the day in all the morning CrossFit classes, so if you can’t make it Friday night, you can still complete the workout. We will not have a 5pm class in prep for 6pm Friday night lights, but evening RISE classes (430/530pm) will run as normal. And, the more the merrier!! Even if you haven’t been doing the Open WODs, you’re more than welcome to come watch, cheer, eat/drink/be merry, judge, etc. Bring a cheering squad, your friends or significant others, a neighbor, whomever! It’s sure to be a good time!
Saturday’s will finally be back to normal 😉 Back to our partner WODs and regular class times AND, this Saturday is Yoga for Athletes!!! We hope you’re all ready for a post-open stretch session! Bring a mat and a friend (non-members are only $5)!
We’re excited for an awesome week! Here’s your look ahead…
Monday – If you’re handstand push-ups didn’t go as well as you had hoped in 18.4, don’t worry, we’re working strict hspu first up in class tomorrow! Then 2 metcons, first 8 minutes of alternating DB snatch and bar muscle ups, then 4 minutes of DU and pull-ups.
Tuesday – Back squat day! Afterwards, 5 sets of rowing, t2b and thrusters against a 3 minute clock!
Wednesday – All the intervals today! Biking is paired up with KBS, DU and wallballs, and lastly some shuttle runs!
Thursday – 4 sets of rowing, running and DU against a 10 minute clock! Go fast so you can get some rest 😉
Friday – 18.5!!!
Saturday – Partner WODs are back!! Exact partner WOD TBD once 18.5 has been released!
Sunday Oly with Becca means all the lifting!
RISE Look Ahead
Still retesting those benchmarks this week!!! Guess what fun awaits on Wednesday!? Seven minutes of heaven 😉
Monday – Glycolytic Interval – 45 sec on/15 sec off
Tuesday – Aerobic Interval – 1:20 on/30 sec off
Wednesday – Strength Day!! Your metcon is 7 mins of BURPEES!!!
Thursday – Glycolytic Interval – 20 sec on/10 sec off
Friday – Anaerobic Interval – 20 sec on/20 sec off
Saturday – Aerobic Interval – 1:05 on/25 sec off
As always, we’ll see you at the box!