“Remember the days you prayed for the things you have now.” — Unknown
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The Open is Closing
Welcome to the last week fo the 2018 CrossFit Games Open! Congrats on all you’ve accomplished. You have one more opportunity to knock out 18.4, and by the weekend we’ll know what 18.5 is.
Unlike previous weeks, we will be doing Friday Night Lights! Friday from 4-8 head out to the North gym to throw down in the workout AND eat some delicious bar-b-que supplied by some of our very own athletes!
They’re bringing the meat, and we need you to bring sides! Bring something that you think goes with pulled pork, grilled chicken, and pork tenderloin. We’ll see you Friday night!
Knox half/full marathon support!
Next Sunday, the 25th, the Knoxville half and full marathons will be making their way around downtown. We want to support all those who are participating, and in particular give some shout outs to our community members who are running the race! They’ve been working hard for months and it’s time for all that hard work to pay off!
Join us in Sequoyah Hills Sunday morning to support an informal water table. Be sure to get there before 7 a.m. or get blocked out by police (roads gotta close for the runners!). You can always just show up, but if you know you’re going to be there, e-mail coach Scott at [email protected].
The Week
Monday – 18.4
We’re going to run 3 heats in class today! This way one person can workout, one person can judge, and one person can cheer/stay warmed up! Only 9 minutes of work today, so get ready!
Tuesday – 30 for 30
Five rounds of 30 sec work and 30 sec rest. Rotate around the room through stations of calorie rows, sit-ups, step-ups, and plank holds. If you did 18.4 on Monday, think of this as active recovery. Otherwise, let’s push the pace!
Wednesday – Plan B
This is a 12 min AMRAP of running, squats, and dumbbell push presses. This should be constant movement! Remember, you’re not getting more reps when you rest during an AMRAP.
Thursday – Squats and Strongman!
Retest day! Make sure to get out to retest your 5 RM back squat today! After that you’ll get in some strongman work with a series of 200 m kettlebell carries.
Friday – Swing and Miss OR 18.5
18.5 in the evening out North! If you can’t make it there you’ll be doing Swing and Miss: For time 21-18-15-12-9-6-3 of calorie row and kettlebell swings!
Saturday – Fireball
Teams of 3 complete a 30 min AMRAP of running, wall balls, and power cleans. Big numbers here so you’ll be splitting up the work on each.