Due to the weather not improving we will be closing up early tonight. Last class in @ 4:30pm. Sorry for another snow day Monday....
We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway!
There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.
To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk.
Fitness-
A. Back Squat x 3 reps @ 55x1 tempo x 4 sets
B1. Kip Swing on Rings x 10 x 3 sets
B2. Wall Walks x 4 x 3 sets
+
For Time
3 Rounds
20 Wall Balls
10 HPC (95/65#)
15 Burpees
Performance-
A. Back Squat x 3 reps @ 55x1 tempo x 4 sets @ 65%
B. EMOM x 10 min
Even - 8 strict HSPU
Odd - 10 DU's + 3 Mu's or 3 CTB + 3 Dips
+
For time
3 Rounds
30 Wall Balls
10 Power Cleans (135/95#)
20 Burpees
The Zone-
A. EMOM x 12 min
Even - 5 - 7 Goblet Squats w/ 3 sec pause in bottom
Odd - 5 - 7 MedBall Push ups
+
For Time
30 Cal AB
50 DU's or 150 Singles
10 Burpees
20 Cal AB
30 DU's
10 Burpees
10 Cal AB
10 DU's
10 Burpees
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