Ian working his way through the Dumbbell Snatches during Friday’s Open 17.1!
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WOD

“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch (115/80#)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

“I’ve learned that fear limits you and your vision. It serves as blinders to what may be just a few steps down the road for you. The journey is valuable, but believing in your talents, your abilities, and your self-worth can empower you to walk down an even brighter path. Transforming fear into freedom – how great is that?”

~Soledad O’Brien

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February 26, 2017

Monday February 27, 2017

Ian working his way through the Dumbbell Snatches during Friday’s Open 17.1! __ WOD “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80#) Interval training to start the week. Given how we have equal part rest to work […]
February 25, 2017

Sunday February 26, 2017

Mel is magic! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Talisman” For Time: 50 Strict Handstand Push-ups* *Every break: 5 Strict Pull-ups 3 Rounds: 10 Strict Dumbbell Presses 10 DB Bent Over Rows Rest 1:00 Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As […]
February 24, 2017

Saturday February 25, 2017

Ellen is one of the strongest moms we know __ Attention: Heather Will be teaching Yoga this morning at 9:15am! Sayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Saturday Teamwork” In teams of two, alternate full rounds to complete as many rounds and reps as possible in 20 minutes of: 30 Double-Unders 10 […]
February 23, 2017

Friday February 24, 2017

Alvin judging Katie during last years Open WOD 16.1! __ Happy Birthday Levi! __ IT’S OPEN FRIDAY! __ We are so excited that the CrossFit Games Open is finally here! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 5 weeks. We will also be holding a CFD Open throw […]