Thanks to everyone that came and made it another successful “Friday Night Lights”!
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Reminder: You must get your 18.4 score submitted no later than 6:00pm tonight!
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It’s the last week of the Open and that means the last “Friday Night Lights”! We plan on starting at 5:30pm, running heats of 18.5 until everyone is done (probably around 7:30) and then celebrating with a Pot Luck party! Bring a dish to share and come prepared to bring your best game, cheer on your fellow athletes, and have an all around good time!
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WOD

“18.4”
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk

Time Cap: 9 Minutes

-or-

“Cloud Nine”
AMRAP 9:
30/24 Calorie Row
30 Abmat Sit-Ups
30 Dumbbell Snatches (50/35)

“Many men go fishing all of their lives without knowing that it is not fish they are after.”

~Henry David Thoreau

The Open is rad! We have seen so many “firsts” and PR’s! Here Mike gets his first Handstand Push-Ups and then gets 12 more!
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Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

“Swing and Miss”
For Time:
21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

“Try to keep your soul young and quivering right up to old age.”

~George Sand

We hope you all have a safe and lucky St. Patricks Day!
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Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Fireball”
Teams of 3:
AMRAP 30:
100/75 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)

*Add (20/10) to barbell each round. Divide reps between partners however you choose.

“Good luck is when opportunity meets preparation, while bad luck is when lack of preparation meets reality.”

~Eliyahu Goldratt

Even if you’re not planning on competing in “Friday Night Lights”, you can still come and have a great time cheering on your fellow friends and athletes!
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It’s Open WOD Friday!

It’s week four of the CrossFit Games Open! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 2 weeks. We will also be holding a CFD Open throw down each Friday night starting at 5:30pm! We can’t wait to see what all of you can do!
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OPEN WORKOUT 18.4

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

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Nicole Carroll’s Tips for Open Workout 18.3

“The secret of happiness is something to do.”

~John Burroughs

The 6am working on their Gymnastics skills with Handstand Holds!
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WOD

Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“It’s so important to realize that every time you get upset, it drains your emotional energy. Losing your cool makes you tired. Getting angry a lot messes with your health.”

~Joyce Meyer

Derek is making his dream of flying come true during 18.3!
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WOD

Strength:
Clean Deadlift
7 Sets of 2 @ 90% of 1RM Clean
Two second pause on each rep at knee level

Conditioning:
“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
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We are excited to announce that the last Saturday of each month is now “Bring a Friend” Saturday! This is a great opportunity to get that friend in here (for Free!!) that has been wanting to try CrossFit but might be a little intimidated for one reason or another. The WOD’s will be fun and beginner friendly, but also a great WOD for all of our current members. Let one of the trainers know if you have any questions.

“Every day we have plenty of opportunities to get angry, stressed or offended. But what you’re doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You can choose to not let little things upset you.”

~Joel Osteen

Thanks to everyone that came and made “Friday Night lights” a success!
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WOD

“Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
…
Add (3) Repetitions Each Round
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“Fortune favors the prepared mind.”

~Louis Pasteur

Coach Caleb is doing a great job of multi tasking while he judges Alia during Open WOD 18.3!
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Reminder: Don’t forget to submit your score for 18.3 by today at 6:00pm!
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WOD

“18.3 Re-do”
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

-or-

“Opposite Day”
AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Bike
20 Burpees 🙂

“There is an amazing power getting to know your inner self and learning how to use it and not fight with the world. If you know what makes you happy, your personality, interests and capabilities, just use them, and everything else flows beautifully. Juhi Chawla
Read more at: https://www.brainyquote.com/quotes/juhi_chawla_753788?src=t_learning

We LOVE the Open for reasons like this, so many people getting their first Muscle-Up! Congratulations Julie for getting your Bar Muscle-up!
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Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

“Peg Leg”
5 Rounds:
27 Air Squats
21/15 Calorie Bike
15 Kettlebell Swings (53/35)

“Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people.”

~Tena Desae

Congratulations Lauren on your first (and second and third!) Muscle-Up!
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Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

“Your attitude is like a box of crayons that color your world. Constantly color your picture gray, and your picture will always be bleak. Try adding some bright colors to the picture by including humor, and your picture begins to lighten up.”

~Allen Klein