CrossFit March 06-12, 2017.


The following is the Level 2&3 schedule for all those doing pre and post class work...listen to your bodies please. 

MONDAY - pre-class Oly (heavy full comp day) + gymnastics strength + group class

TUESDAY - pre-class light/cyclical OLY and gymnastics + strongman work + group class + optional post class aerobic work

WEDNESDAY - group class + moderate aerobic work post class (do based on feel and energy levels)

THURSDAY - Active recovery day - do all work with no focus on speed/intensity, just do light work.  Do NOT do class - only the active recovery wod. 

FRIDAY - OPEN WOD (first run - full out with no holding pack.  Create a plan, stick to it and act as if this was your only shot at it)

SATURDAY - rest day with stretching/foam rolling/etc.

SUNDAY - OPEN WOD (second run at the wod - community day)

SKILLS classes are moving to;

Monday 9am and 6pm

Tuesday 9am and 6pm

**This schedule will be maintianed throughout the OPEN

RULES of the OPEN:

- We do the workout twice - Friday and Sunday only.  No doing the workout three everyday to get a better score.  One should not need that many attempts to do well - plan for two runs at it and then move on with your training. 

- Have fun, don't take things to seriously

- Partake in the inner club team spirit challenges.

We will be splitting all those who take part in the open this year into wild cat TEAMS.  Members will be randomly selected to be on a team and each week we will be doing in-house scorekeeping and team spirit awards. The teams are; The Tigers, Pumas, Jaguars, and Panthers.  Each team has a team colors (indicated in the pic above) - wear your colors for the open workouts and especially on Sunday community day.  We will award team points for the following criteria;

- Team spirit - the team that represents the best team spirit via cheering and supporting the OPEN wins

- Team Scores - we will mark down all scores and average them (scaled and rx'd combined)

- Potluck - teams will be encouraged to bring snacks for the whole club - we will set out a table to put snacks on for spectators and athletes to munch on while training and cheering. 

- Team Colors - where your team color - the best dressed wins a points

**Each category earns a teams a point if they are tops and the points will be added together throughout the open in order to crown a victor at the end of the 5 weeks. 

17.1 - top scores from around the world -

Crossfit Fabrikens Sara Armanius does Open 17.1 at 9:46
Uploaded by Scott Cottrill on 2017-03-01.

17.2 - Recap

At the live announcement of Open Workout 17.2, Kari Pearce and Kristi Eramo went head to head at Rogue Headquarters in Columbus, Ohio. Watch the recap here. The CrossFit Games -- ( The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

17.3 - Live announcemtn on Thursday - bring on the Barbell!

COMING SOON - The Mental Muscle Program with Lou-Anne

The 12-week Mental Muscle Program is designed to be a structured support group that will aid and empower participants on their fitness journey. Most people who start the path to greater fitness and improved wellness, whether it is to enhancing eating practices, joining a gym, or simply to be more active on a daily basis run into barriers to true success. These barriers can be small or large, but inevitably become roadblocks to long-term success and happiness. The Mental Muscle Program is designed to support the “process” and the “path” that individuals are on, regardless of the end goal. It is important to most individuals to have a foundation of support to lean on when these barriers arise – the Mental Muscle Program can be that foundation.  This 12-week program is built as a support group as well as a mental/physical development program for those involved. 

MONDAY March 06, 2017


Level 2&3 - Fitness & Sport

>>>Pre Class

A. Snatch 4(80%x3)

B. Clean and jerk 4(80%x3)

C1. Rope climbs 8x1

C2. Strict HSPU’s 8x reps

**work off the reps from last week (add one or continue with the same if not able to compete all sets)  

>>>In Class

A. Back squat 4(75%x6)

B. “Renewal”

AMRAP in 1 min of;

- 2 power snatch 75/115#

- 4 OHS @ 75/115#

- 4 bar over burpees

Every 4min x 6 rounds

**complete each round where you left off the last.

SKILLS Sessions:

A. Pre-class work

TUESDAY March 07, 2017


Level 2&3 - Fitness & Sport


A. Snatch pull + power snatch 4(70%x2+2)

B. Clean deadlift to high hang + hang clean shrug + power clean 4(70%x1+1+1)

C. Tire flips 20 total at moderate load (rest as needed)

>>>In Class

A. Press clusters 4x5 - every 4 min (reps are done every 15 sec - rerack the bar each rep)

B. “Dusty”

- 40 wall ball @ 14/20”

- 40 SDLHP @ 75/115#

- 40 box jump overs @ 18/24”

- 40 push press @ 75/115#

- 40 calorie row

SKILLS Session:

A. Pre-class work

WEDNESDAY March 08, 2017


Synergy Wednesday Weightlifting

A. Snatch 2(70-75-80%x2)

B. Clean and jerk 2(70-75-80%x2)

C. Snatch pulls 3(90%x4)

D. Front squats 3(80%x2)

Level 1 - Health & Elements

>>>In class

Level 2&3 - Fitness & Sport

>>>In class

A. Deadlift - build

B. “stories”

AMRAP in 4 min of;

- 12 T2B

- 48 DU’s

- 12 calorie row

Rest 4 min - repeat for 3 total rounds

>>>Post Class

A. EMOM of;

- odd - air bike or ski erg 25sec of work @ 75%

**first round complete 25 sec of work to find calorie count - maintain this count for the remainder of the rounds.

- even - GHD sit-ups x 5-8

10 rounds

**goal is not to be dead, but simply compile a bit of extra aerobic work into the week.

THURSDAY March 09, 2017


Level 2&3 - Fitness & Sport


A. TGU x10 - work with different loads and do not be afraid to go heavy, but not maximal.  Work on all positions and ensure perfect movement

B. KBS (russian) 8x10 - rest 60sec between sets.  All sets are unbroken and must be done with a moderate load bell

C1. HSPU strict + kipping (equal number of reps on each)

C2. MU’s (bar or ring) or pull-ups to neck

**EMOM x 12 total min - you choose the number of reps on each, but keep low (1-4). Practice form/position and do not get fatigued.

D. Row/skierg/airbike - 10 min at low intensity

E. 10-30 min mobility

>>>In Class

A. TGU 5l/5r - build load after each successful run of l/r

B. “Stone”

3 rounds of;

- 8 65/95# thrusters

- 8 C2B pull-ups

Rest 5 min

3 rounds of;

- 6 65/95# thrusters

- 6 C2B pull-ups

Rest 5 min

3 rounds of;

- 4 65/95# thrusters

- 4 C2B pull-ups

FRIDAY March 10, 2017


Level 2&3 - Fitness & Sport

>>>In Class

“CF OPEN 17.3”

SATURDAY March 11, 2017


Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

- Synergy Saturday weightlifting

A. Snatch 4(75%x2)

B. Clean and jerk 4(75%x2)

C. Front squat 3(80%x2)

D. Back squat 2(60%x6)

>>>In Class

A. TBA (based on 17.3)

SUNDAY March 12, 2017


Level 2&3 - Fitness & Sport

>>>In Class

“CF OPEN 17.3”