Announcements

Thank you to all the Energy Games Volunteers/Judges! We’re looking forward to a great event. I’ll get the timeline and details nailed down this weekend so look for updates on next weekend’s schedule!

My oldest childhood friend released a new foam roller/mobility kit and it’s finally available on Amazon. We have a few prototypes at the gym and I ordered some more. In case you’d like one for home please use our referral link so we’ll earn a small commission at no cost to you!

Running Club

Reminder that Thursday is the first session for the new Running Club class with Coach Art Sherry! Come on out to Heights High School at 6:30PM to be part of the first class of this new program! All running levels are welcome and encouraged.

CrossFit

Cycle 2 – Test Week – Day 4

Warmup

2 rounds
10 band pull aparts (standing on band)
Row 300m

Strength

3 Attempts at 1RM Clean and Jerk

In 20 minutes build in weight. Then 3 attempts at a 1RM

WOD

3 Rounds
50m Farmer’s Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx

The key to this workout is pushing yourself on the row.

Competitor Extra

AMRAP 3 Minutes x 4
20 Wallballs 20/14lbs
15 Toes to Bar
Max Rep DB Snatch in remaining time (50/35)
Rest :60
Score is total DB Snatch

QuickFit

For time
Ski 800/650m
20 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 600/500m
15 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 400/350m
10 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over
Ski 200/150m
5 Sandbag Burpee + Throw sandbag over box + Box Step Over/Jump Over