Monday, February 12th, 2018

Image result for crossfit open

The 2018 Open is only 11 days away. Team captains for our intra-gym competition have been selected and the draft will be on Thursday night. You MUST be signed up by 5:00pm Thursday 2/15 to be included in the draft and be on a team. This will be a closed room event and there will be no “Open Gym” from 7:30 – 8:00 that evening. Thank you in advance for understanding.

Get signed up and don’t miss out on the FUN!
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What to expect this week?
Monday
Deadlift Cycle – Week 2, Day 1. Rowing sprint intervals, box step overs
Tuesday
Regular CF – Bodyweight movements, KB swings and running
Endurance – Tabata. Bodyweight movements, KB swings and running
Wednesday
An open workout from 2015. Pull up bar gymnastics, light pulling, moderate-heavy olympic lifting
Thursday
Regular CF – Rowing, light-moderate pressing and squatting, body weight gymnastics – interval style
Endurance – Good ol’ fashioned rowing intervals. Not glamorous, very effective.
Friday
Walking lunges, moderate-high skill pull up bar gymnastics, jumping
Saturday
An olympic lifting movement at moderate weight, longer distance running – all with a partner
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Deadlift Cycle – Day 1 – Week 2
3 Reps @ 70% of 90% of 1RM
3 Reps @ 80% of 90% of 1RM
3+ Reps @ 90% of 90% of 1RM

Sprint Conditioning
Row 250m
-rest 2 min-
Row 250m
*Record highest time

Accessory WOD
50 Box Step Overs for Time (24/20”)

Best 52.1/225
PDiddy 43.5/214
Garza 56.7/159
Andy D 55/220
Sueann 150/228
Shawn 150/250
Josh C 48.4/255
Tammi 102/139
Tonya 100/?
Isaac 55/203
Kanon 55/?
Angie 52/216
Big Ben 43/220
Richard 48/153
Shaq 41.1/319
Smitty 40.6/216
6’9″ 44.8/328
Erin H 57.3/154
Simons 103/156
Liana 100.2/305
Janet 55.9/303
Jeff W 47.5/203
Barb 56.4/216
Sully 46/230
Michele W 54.5/220
Amy B 56/200
Scotty P 50.1/209
Val 102.2/232
Jon S 46.9/156
Barb B 54.2/331
Nicholl 105.2/144m
Mandy 56.8/213
AMckown 100.6/149
Brett 42.2/246
Terra 55.7/201
Chris S 46.4/220
McKown 42.2/209
Toph 45.4/228
Laura T 107/206m
Mike T 59.3/210m
Kristin 57.8/326
Carol 58.6/300
Chase 43.4/228
Joe H 44/216
Cory 46.2/143
Amber 57/407
Rebecca 103/216
Kelly G 100.8/256
MS 106.9/326m
Bre 59.5/228
Marion 50.5/157
Hollywood 56.3/206
HMroz 55.9/245
Katie H 57.1/324
Kevin 46.4/219
Mckay 54.2/326
Aaron 50.4/315
John A 51/234
Kapitan 46/213
Loveland 45.4/210
Herder 46.3/251
Nate 47.2/226
Zach 49/206
Christy 57.5/158
Mike 48.1/220
Travis 50/221
Bill H 46/259
Max L 42.9/147
Dave 55/255
Annie 54/221
Chris 51/217
Josh 45.7/152
Heim 44/206
Mer 50.9/150
Aimee F 56.6/144
Joe 46.9/159
Anne 111/315m
Mick 54.48/226
Travis 48.2/156
Mat B 44.4/302
Trina 58.9/204
Christine 56.6/217
Jared 39.1/203
Paytra 53/219
Paul 44/237
Darren 46.5/227
KK 102.3/228m
Kirk 44.1/ 1:52
Jocelyn 51.3/ 1:33
Brad 51.1/–
Beth 56.8/2:26
Denise 59.3/ 3:09
Deanna 1:02/ 3:26
DP 50.3/ 2:14
Aleana 52.8/ 2:07
Megan 48.1/ 2:09
Portia 1:03/ 2:16
Katrina 1:01.5/ 2:19
Jen L. 53.9/ 2:19
Nataleigh 59.7/ 2:30
Alan 49.3/ 2:46
Carrie 51.9/ 2:21
Mark 50.0/ 2:55
Patrick 47.0/ —
Shannon 55.9/ 2:12
Jen R. 52.9/ 2:07
Kristi 57.5/ 2:31
Sarah 54.3/ 1:57
Coltt 46.9/ 2:18
HO 45.5/ 2:23

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