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Tuesday February 6th

February 6, 2018

Timehop Tuesday, In Spirit of The Open: A photo of Tracy D completing an Open WOD from 2015!  

 

Gymnastic Strength: 

COMP

30 Strict HSPU

rest 2 mins

30 Strict HSPU

OPEN/FIT

20 Strict HSPU/Progressions

rest 2mins

20 Strict HSPU/Progressions

 

WOD “Flight Simulator”

TIME CAP: 12 minutes

COMP For Time: Unbroken Double Unders Pyramid up by 5’s to 50 and back down

Example 5,10,15… 45, 50, 45, 40… 15, 10, 5

OPEN For Time: Unbroken Double Unders Pyramid up by 10’s to 50 and back down

FIT For Time Unbroken Single Unders Pyramid up by 20s to 100 and back down 20, 40… 80, 100, 80… 40, 20WOD

 

Weightlifting Class at 5:30PM

Work up to a HEAVY Complex: clean pull + clean + paused front squat + push press + paused jerk

 

CUPID SHUFFLE--

THIS SATURDAY we are hosting at IN-House Competition. This means that it will be our members ONLY! Friends and family are welcome to come watch. There will be no class or CrossFit Kids. Our IN-House competition is benefitting Jon Hubble's efforts to raise money for The Semper Fi Fund as he will be running the Boston Marathon in support of their foundation and his pledge to raise $6,000. He is almost there and we are hoping to help him hit that mark! All registration fees will go to this. And if you would like to donate in house, we are accepting that as well! 


We still have spots open and would love more participation! Our girls RX and men's scaled are WIDE open! This is for fun and to enjoy our gym family and camaraderie! We still have spots open and would love more participation! Our girls RX and men's scaled are WIDE open! This is for fun and to enjoy our gym family and camaraderie! Shoot me a msg and I can help guide you to get registered!  

 

WOD #1 6 minutes to establish your heaviest unbroken weight on the following complex: Squat Clean + Front Squat + Hang Squat Clean + Shoulder to Overhead 

REST 2 minutes and then complete WOD #2 (to be released tomorrow....)

 

 

 

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