03/31/15

Fitness A) Bench press 10rm, then 95% & 90% for 10 reps B) AFAFP 500m row 3x -15 thrusters -15 burpees 500m row Performance A) Deadlift Week 1 B) Speed deadlifts Week 1 C) EMOM 18 1 – 6-10x RDL 2 – 30sec Lsit hold 3 – 30 double unders

03/30/15

Fitness A) Push press 5RM, then 95% & 90% for 5 reps B) Skill work Athlete choice Performance A) Pause front squats Week 1 B) AMRAP 10 15 burpees 12 kb swings 9 t2b

Sunday Update March 29th

Previously on Friday Night Lights…. Just kidding! We’ll announce the winners on Friday night after the last class and hand out some prizes. Come join! There’s still lots of beer that we need to get rid of…perhaps a beer pong contest? Flip cup? Funneling?! New Cycle Begins Tomorrow! If you haven’t already, make sure to print out your deadlift sheets, …

03/27/15

15.5 Rowing Advice CrossFit Open Workout 15.5 – RX 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. CrossFit Open Workout 15.5 – SCALED 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb. FRIDAY NIGHT LIGHTS Tonight is “America, Fuck Yeah!”..make sure to wear your best …

Gym closes at 7pm tonight (Thursday)

The wod is capped at 30 minutes so your last chance to workout tonight will be no later than 630pm. Get here as soon as you can. We close at 7pm regardless. Sorry for any inconvenience.

03/26/15

Fitness “Filthy 50″ Box Jump Jumping Pull-ups KB Swings Walking Lunge Knees to Elbows Push Press Back Extensions Wall Ball Burpees Double-Unders Performance “King Kong” 1x deadlift, 455# 2x muscle ups 3x cleans, 250# 4x hspu Just kidding, everyone is doing Filthy 50

03/25/15

Fitness A) Front squat 1RM B) “Omar” 10 thrusters 15 bar facing burpees 20 thrusters 25 bar facing burpees 30 thrusters 35 bar facing burpees C) Time Trial 500m row Performance A) Snatch 1RM B) Clean & jerk 1RM C) Time Trial 500m row

03/24/15

Fitness “Fight Gone Better” 3x 1 min wall balls 1 min power cleans 1 min box jumos 1 min push press 1 min row 1 min rest Performance “Hope” 3x 1 min burpees 1 min power snatch 1 min box jumps 1 min thrusters 1 min c2b pull ups 1 min rest We’ll do about 2 or 3 heats for …

03/23/15

CrossFit Total 1RM back squat 1RM strict press 1RM deadlift

Sunday Update, March 22nd

Previously on Friday Night Lights… After the open score submissions closed last Monday, here are where the teams ended: Team 1 (Deb’s Illegitimate Children) – 37 points Team 2 (The Rainbow Warriors) – 37 points Team 3 (NADS) – 38 points Team 4 (Winnerz) – 45 points Now that 15.4 is in the books, let’s see if any teams changed …