Week in Preview – February 25th, 2019

“There may be people with more talent than you, but there’s no excuse for anyone to work harder than you.” — Derek Jeter


That’s all this week’s Open workout is about:  work.  15 minutes of wallballs and calorie row.  Check out the last e-mail we sent out about the Open for some more tips and what to do in the coming weeks!


Athlete Interviews North Edition


March 9th we’ll be out at North recording athlete interviews.  If you want a cool video of you telling everyone about how great CrossFit is and how it has changed your life, let us know!  E-mail [email protected] and we’ll make sure to arrange it!


Karate Concentration Workshop


Do you have a child or know one between the ages of 5-12?  Then we have a free workshop for you!  Come check out this Karate for Concentration workshop for kids at the West gym on Saturday at 11:30, just after the Open workout!  More details at that link.



Bring a Friend Friday


It’s back!  Quick turnaround in the month of February for sure, but March hits us this weekend!  If you know someone who’s interested in CrossFit and wants to try a class, bring them this Friday!  Fill out the waiver at this link.


The Week


Monday – 19.1


Whether you already did it, haven’t done it, or want a second chance, we’ll be doing the Open all day in classes!  This is a very simple, yet effective workout of 19 wallballs and 19 calories for 15 minutes.


Tuesday – Squat Day


We’re testing again!  If you tested your 5 RM for your future cycle last week, we’re going to test the 5 RM for the one you just completed this week and see if we improved.  If you already tested the one you just completed, now you get a chance to test your next cycle so we have some starting numbers. Plus we’ll have some accessory work in between.


Wednesday – Shut Down


Some sprinting work for today.  On the 4:00 for 6 total rounds, sprint through dumbbell snatches, burpees, and 10 m shuttle sprints.  The goal is to go as hard as you can and have 2-2:30 minutes of recovery per round.


Thursday – Bloodshot


Five rounds of Russian kettlebell swings, sit-ups, and wallballs (they always come back).  Twenty reps of each with a 20 min cap!


Friday – Bring a Friend Friday!


Bring a buddy out and let them get some moving in for 40ish minutes.  We’ll go every minute on the minute alternating between runs, jump rope, calories, and burpees.  We’ll cap each round at 30 seconds of work, similar to Tabata, and also your score will be your lowest number of burpees and calories combined.


Saturday – Open 19.2


We’ll know when you know!