Happy Sunday everybody!
We hope that you’ve had a great weekend and are almost ready to shift gears into the week. In addition to your usual week overview we wanted to pop in and announce we will be starting Open Gym hours next month! Beginning Monday March 4th we will hold Open Gym hours 4 times a week. Mondays and Wednesdays from 11:00AM - Noon and Tuesdays and Thursdays from 8:30AM - 9:30AM.
The Open Gym hours are for use of the cardio equipment, to make up a missed workout, or to come in and do some strength or skill work on your own. There will be a coach at the gym, but please note that these are independent work sessions, not coached sessions. Members who do not have unlimited memberships will be required to use one of their monthly classes for this time at the gym.
We reserve the right to revoke Open Gym use if staff feels that what you are doing with this time is unsafe or inappropriate. We want everyone to be able to use the gym for their benefit, but in a safe and reasonable way.
Thanks for your time and attention,
- John and the Coaching Staff
To begin the week we will be working on our power clean and jerks, increasing the weight as we go. Part two of the workout will have us working against a clock, the movements include dumbbell snatches, goblet squats, single arm farmers carries, and burpees. Monday will be finished with foam rolling and stretching.
Starting things off with half kneeling Arnold press and single arm dumbbell rows. Next up, we’ll be moving into an 7 minute AMRAP of rowing, air squats, and kettlebell swings followed by a brief rest and another, shorter AMRAP. The second AMRAP will be rowing, jumping lunges, and push ups. A core accessory circuit will finish out the day. The circuit will include ab wheels, hollow hold flutter kicks, Supermans and Russian twists.
We will be doing one of the CrossFit benchmark workouts this Wednesday! To start things off we’ll do a good warm up and then jumping right into the “Filthy Fifty.” The Filthy Fifty is made up of box jumps, jumping pull ups, “CrossFit style” kettlebell swings, walking lunges, knees to elbows, push press, GHD back extensions, wall balls, burpees and double unders. This is a longer workout so we’ll finish the day with some light accessory/recovery movements. The recovery will be a light recovery row, plank shoulder taps, single arm overhead kettlebell carries, and lateral band walks. This day might look intimidating, but it’s a great benchmark to test yourself! Let’s see how much improvement you’ve made since last time!
It’s Interval Weight Training Day!!
Round 1 will be hang power cleans and sled pushes. Round 2 we’ll do front squats and shuttle sprints. Round 3 will be a row, weighted box step overs and wall balls.
Open workout 19.1!
Also don’t forget about Friday Night Lights - starting at 5pm
For the next 5 weeks we will be doing The Open workouts on Fridays, these will be linked in the post going up Thursday nights.