Week In Preview – March 6th, 2017

Spring is still in the air!  March has snuck up on us, but we’ve been pretty spoiled with all this warm weather at the gym.  And now we’re almost halfway through the CrossFit Open!

This last week in the Open we saw a LOT of firsts with bar muscle ups and pull-ups.  Make sure you ring that PR bell because we’re all proud of each of you!  That’s the beauty of the Open:  making you do something you normally wouldn’t try.

A quick heads up that for Sunday March 12th when we do Open workout 17.3 it will be DAYLIGHT SAVINGS TIME.  Clocks spring forward, so make sure you don’t miss your heat!  In this day of technology though, most of our clocks will automatically reset.

A quick shoutout to the 20 Committee for the month of February!  You guys showed up to 20 or more classes for the month and get your name on the board.  That’s a huge accomplishment and we’re proud of it.  Several of you are continuing your streak from January!  Let’s get more names on this list for the month of March!

Alayna Wardroup Ali Dorsey Alvin Manabat Andy Lorenz 

Becca Bowen Bill Maddox Brad Lokitz Brittany Copeland

Brittney Crump Cameron Rayment Carrie Manabat Cathy Speck

Cody Cothron Diana Koza Donna Dossett Donna Rosseland

Drew Perkerson Erin Plyler Evelyn Shockley Genn Gladwin

James Hinderer Jamie Becraft Janet Jentilet Jeffery Dix

Jennifer Black John Stowers Laurie Lenczynski Maha Abdalla

Maria Haun Matt Garrett Phillip Johnson Rachel Holland

Rachel Kronyak Ryan Bolt Samantha Wilson Samara Griffin

Savannah Prator Scott Beasley Scott Ward Shawn Adams

Spencer Smith Terry Keltner

Let’s take a look at the week ahead!

Monday – Double Chipper Sandwich

Complete a chipper of Rowing, wall balls, box jump overs, power cleans, front squats, and rope climbs, but at the beginning, end, and everywhere in between, get 30 double unders.

Tuesday – Muscle Up Work

If you hated those bar muscle ups in the Open, we’ve got you covered with ring muscle ups today.  There are some cool progressions to work on the strength at the beginning of class, then the actual workout will be 3 rounds of muscle ups, light power snatches, and…oh wait…more toes-to-bar!  Feel that forearm burn!

Wednesday – EMOM Skillz

20 min rotating EMOM of Cal Row, chest-to-bar pull-ups, bar facing burpees, and handstand push-ups!  Lots of options here to focus on developing the skills under fatigue.

Thursday – BACK SQUAT DAY

We know you’ve been missing back squats, but we’ll throw you for a loop.  1-10-1-10-1-10.  Start at about 80% of your 1 RM for a single, then drop a little weight and test out a moderate 10.  go back and forth adding for 1, then dropping a bit for 10.  This should be interesting!  Get gymnasty at the end with a little TTB skill work.

Friday – 17.3

You guessed it!  Halfway there.

Saturday – A Century of Clean and Jerks

It’s like triple Grace, plus 10, but with a partner.   It’ll be fun!

Mix it up this week with a different style of paleo recipe!  Check out these spaghetti squash fritters or maybe some chicken tenders, all from paleocomfortfoods.com.

Got any questions for us, or want to see some content featured on our blog?  Leave a comment or e-mail me!  [email protected]

See you on the floor!

-Coach Scott