Week in Preview – January 28th, 2018

“It is impossible for one to learn what one thinks they already know.” — Epictetus



Pure Spectrum Pre-Order


Everyone’s talking about it, and plenty of athletes and coaches are already seeing the benefits of Pure Spectrum CBD Oils.  If you haven’t already checked them out or read our blog post about them, go here for our introduction and here for scenarios of using them.


Check your e-mails from yesterday because we’re doing a pre-order on Wednesday!  Sign-ups will be at the gym only.  The sheets will be by the screens along with pricing sheets for all the products.  If you have any questions, just ask a coach!  All pre-orders will receive a 10% discount.




Bring a Friend Friday!


Know someone who has either wanted to try CrossFit or who you think would really benefit from it?  We’ve got the opportunity coming to you this Friday!  Bring a friend Friday will be a fun workout with plenty of scaling options for those who are brand new to CrossFit and just wanna get a sweat in.  Let us know if you’re brining someone beforehand so we can get a waiver sent to them.  If they have a good time, we’ll still take them through the intro process and Foundations, plus you’ll still receive your $100 refer-a-friend credit!



The Open is Upon Us


The time is here!  It’s time to get registered and see how much you’ve improved over the last year.  The CrossFit Open begins February 21st and will be 5 weeks of unknown workouts.  CrossFit HQ has been restructuring since the Games last summer, so we’re excited to see what’s up next!  If you want more info on the Open, check it out here.



The Week


Monday – Double Date


This 15 min AMRAP is very similar to other workouts we’ve done, just with a switch up of the movements.  You’ll have hang power snatches, double unders, overhead squats, and a 300 m run.  Scale the weight on the bar for unbroken overhead squats.


Tuesday – Chain Reaction


This one will have you grabbing a whiteboard to keep track of where you are!  Complete 3 rounds of 21/15 calorie row and 100 m HEAVY farmer’s carry, THEN do 3 rounds of 9 power cleans and 9 push jerks.


Wednesday – Squat Day


Add weight this week and we’ll be on a 3 min clock!  Then after, 10-1 goblet squats alternating with 1-10 Russian KB Swings.  So do 10 squats, 1 swing, 9 squats, 2 swings, 8 squats, 3 swings, etc.


Thursday – Strict Press


Following the same rep scheme from a couple weeks ago, work up to a heavy double on strict press with the goal of getting 5 lbs heavier.  Follow up with a body armor QAMRAP of 5-10 each strict pull-ups, toes to bar, and dips/push-ups/handstand push-ups.


Friday – Sea Legs


Bring a friend!  We’ll have a modified version of this WOD for all newbies!  Three rounds of 500 m row, 12 front squats, and 21 box jumps.  We’ll sub goblet/air squats for the front squat and step-ups for the box jumps.


Saturday – Road Rash


On the 5:00 for 5 rounds, 5 dumbbell hang clean and jerk left, 5 right, then 10 alternating dumbbell snatches, 10 chest to bar pull-ups, and a 100 m sprint.  Seem like a lot?  We’ll be holding it to at most 1:1 work to rest, so plan to get it all done in under 2.5 minutes!