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

Tyler is working through the 50# Dumbbell Squats during Open WOD 18.2!
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Happy Birthday Chayden!

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It’s Open WOD Friday!

It’s week three 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 4 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 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches, Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Scaled 18.3

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches, Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

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Nicole Carroll’s Tips for Open Workout 18.3

“In fitness, there are no short cuts. It involves immense discipline and hard work.”

~Mahesh Babu

Lauri is making sure that every Push-Up is perfect throughout last Wednesdays “Hero” WOD!
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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.

“When something is important enough, you do it even if the odds are not in your favor.”

~Elon Musk

It’s Brittney’s first time competing in the Open and she is killing it!
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And the winners of the New Year Nutrition Challenge are…runners up -Tyler (-13lbs and -2.5% BF) and Traci (-11LBS and -2.5% BF). Winners – Abbey (-14lbs and -3%BF) and Jake (-9lbs and -3%BF). Congratulations to all the winners!!
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WOD

Strength:
3-Position Squat Snatch
Build to Heavy Complex

Conditioning:
“Sunny Side”
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees 🙂

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees 🙂

“No one can figure out your worth but you.”

~Pearl Bailey

James is stoked after getting his clean following the dreaded Burpees of 18.2!
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WOD

Skills:
On the Minute x 8:
5 Deadlifts (50%)
Time remaining until the :30 second mark:
Max Kipping Handstand Push-Ups or Push-Ups

Conditioning:
“Whip Lash”
5 Rounds:
1:00 Calorie Bike
1:00 Wall Balls (20/14)
1:00 Double-Unders
1:00 Rest

“It is easier to prevent bad habits than to break them.”

~Benjamin Franklin

Christy learned how to fly during 18.2! Great job to everyone that came in and gave 18.2 their best shot!
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Reminder: Your score for Open WOD 18.2 must be submitted no later then 6:00pm tonight!
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WOD

“18.2”
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’s)
Bar-Facing Burpees 🙂

“18.2a”
1RM Clean

or

“Plan B”
AMRAP 12:
15/12 Calorie Bike
30 Air Squats
15/12 Calorie Bike
15 DB Push Presses (40’s/30’s)

“Smile, it’s free therapy.”

~Douglas Horton