Today's Workout:
A. Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
Rest 2 minutes

B. "Nancy"
5 rounds for time, of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Jerk + Split Jerk

Build over the 10 sets.

B. "Cindy"
Complete as many rounds or reps as possible in 20-minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
Complete as many rounds or reps as possible in 20-minutes of:
5 Handstand Push-ups
10 Alternating Single-Leg Squats
15 Pull-ups

See October 14, 2016.

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Build over the 10 sets.

B. "Karen"
For time:
150 Wall Balls (20/14 lbs to 10')

MUST CATCH BALL FOR REP.

C. Three sets of:
Kettlebell/Dumbbell Turkish Get-up x 5 reps each arm
Banded Glute Bridges x 60 seconds
Rest as needed

Today's Workout:
A. Take 15-minutes to build to today’s 3-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B. "Elizabeth"
21-15-9 rep rounds for time, of:
Cleans (135/95 lbs)
Ring Dips

C. "Optional Accessories"
Three sets of:
GHD Hip Extension x 15-20 reps
Plank Hold x 60 seconds
(add weight if possible)
Rest as needed

Today's Workout:
Reminder: Scores for 17.5 are due by 2:00pm today (Hawaii time)! We are also following a modified schedule in honor of Kuhio Day - NO 7:00pm CLASS!
A. Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

B. In teams of 2, alternating full rounds, complete as many rounds and reps in 18-minutes, of:
12 Calories on Assault Bike or Rower
9 Hang Power Snatches (75/55 lbs)
6 Toes to Bar

*Absolutely NO DROPPING THE BARBELL FROM OVERHEAD!

Coach B is coming back to 808!

We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.

Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday (Kuhio Day) - NO 7:00pm CLASS! Mindbody already reflects this modification.
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
50 Kettlebell Swings (70/53 lbs)
50 Hand-Release Push-ups

Partners must run together, and may only start KBS once both members are back in the gym.

Today's Workout:
"17.5"
10 rounds for time, of:
9 Thrusters (95/65 lbs)
35 Double-Unders

Time cap: 40-minutes

6:00am class:
Heat 1 (6:30am): Gabe (Matt), Yoshi (Chris S), Megan (Haili), Maryrose (Gracie), Beaman
Heat 2 (6:45am): Matt M (Gabe), Chris S (Yoshi), Haili (Megan), Gracie (Maryrose), Kyle, Greg M

8:30am class:
Heat 1 (9:00am): Linn, Katelyn (Iris), Mary, Joy K (Glenn), Jon M (Christine), Lara, Bob K
Heat 2 (9:15am): Iris, Christine (Jon M), Glenn (Katelyn), Andrea (Linn), Chelli, Jess

Noon class:
Heat 1 (12:30pm): Andrew (Nate), Jen J (MJ), Steve Y (Shawna) Liz Liu (visitor)
Heat 2 (12:45pm): Nate (Andrew), Melissa J (Jen J), Shawna (Steve Y), Raynell, Ken K

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Thibs, Ryan A, Brad, Lei, Nate O, Kendall, and Priscilla

HEAT 2 (5:50pm):
Nick, Luke, Cullen, Darin, Sergio, Chantelle, and Diamand

HEAT 3 (6:10pm):
Rob, Andrew G, Aaron F, Eric, John, Zach, Alicia, and Sarah

HEAT 4 (6:30pm):
David, Roberto, Nader, Lewis, Mike Y, Jenna, and Kelcie

Today's Workout:
Reminder: Deadline to sign-up on MINDBODY for registered Open athletes for Friday classes and FNL is 4:00pm today (Thursday). Heat schedule will be posted shortly after.
A. Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. For time:
40/30 Calorie Assault Bike
20 Deadlifts (275/185 lbs)
10 Muscle-Ups*
20 Deadlifts (275/185 lbs)
40/30 Calorie Assault Bike

*No MU, sub 30 Ring/Box Dips.

C. "Optional Accessories"
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Plank Hold x 60 seconds
(add weight if possible)
Rest 60 seconds

Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 30 Double-Unders + 10 Toes to Bar
Station 2 – Run 200 Meters
Station 3 – 30 Double-Unders + 10 Burpees
Station 4 – 10 Shoulder to Overhead (155/105 lbs)

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps

Build to today’s heavy double.

B. Three rounds for time, of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs to 10′ Target)
20 Box Jumps (30″/24″)
10 Chest to Bar Pull-ups

Today's Workout:
A. Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 80%
Rest 2 minutes

B. Against a 3-minute running clock, complete:
Row 500 Meters
55/35 lb Dumbbell Squat Clean Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.

Second Chance Sunday 17.4!

Doors open at 10:00am! 

YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am):

Diamand, Andrea, Lei, Joel, Lewis, Nate O

HEAT 2 (10:50am):

Kendall, Chantelle B, Luke, Ryan A, Showers, Thibs

HEAT 3 (11:10am):

Iris, Alice, Brad, Tony, Chris

Today's Workout:
Reminder: Please make sure you are signed up by 2:00PM today for Second Chance Sunday (tomorrow).
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

B. In pairs, alternating full rounds...
3 rounds each of:
Run 200 Meters
30 Double-Unders
10 Dumbbell Clusters (50/35 lbs)

Immediately followed by...

3 rounds each of:
Run 200 Meters
30 Dumbbell Walking Lunges (50/35 lbs)

Coach Burgener is coming back to 808!

We are excited to host the CrossFit Weightlifting Course on April 8th and 9th!

Coach Burgener himself will be leading the course with his awesome daughter, Sage Burgener, as his assistant coach. This might be the last one in Hawaii for awhile, so do not miss this amazing opportunity to learn from the very very best. Spaces are filling up fast, so please do not wait to register. 

You do not need the Level 1 certification to attend this course. All levels are welcomed! Click the link to register: https://crossfit.regfox.com/wlhonoluluapril2017.

17.4 is 16.4!

Today's Workout:
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups

6:00am class:
Heat 1 (6:25am): (all unregistered athletes)
Heat 2 (6:40am): Gabe (Matt), Yoshi (Ted B), Megan (Haili), Maryrose (Gracie)
Heat 3 (6:55am): Matt M (Gabe), Ted B (Yoshi), Haili (Megan), Gracie (Maryrose), Mary S

8:30am class:
Heat 1 (8:55am): (all unregistered athletes)
Heat 2 (9:10am): Linn (Julie), Katelyn (Jen G), Joy K (Glenn), Steve R (Mana), Yecenica (visitor)
Heat 3 (9:25am): Kelcie, Christine, Julie (Linn), Jen G (Katelyn), Mana (Steve R), Glenn

Noon class:
Heat 1 (12:25pm): (all unregistered athletes)
Heat 2 (12:40pm): Andrew (Nate), Jen J (MJ), Shawna (Estee), Steve Y (Lei)
Heat 3 (12:55pm): Nate (Andrew), Melissa J (Jen J), Estee (Shawna), Lei (Steve Y)

FRIDAY NIGHT LIGHTS:
Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

HEAT 1 (5:30pm):
Priscilla, Iris, Kendall, Cullen, Nick, Eric, Rob

HEAT 2 (5:50pm):
Alicia, Chantelle T, Marsha, Brad, Nate O, Thibs, Andrew G

HEAT 3 (6:10pm):
Olivia, Emily, Raynell, Aaron H, Nader, Luke, Sergio

HEAT 4 (6:30pm):
Natalie, Sarah R, David, Aaron F, Darin, Roberto

HEAT 5 (6:50pm):
Ann, Jenna, John J, Jon M, Ryan S, Zach

Today's Workout:
Reminder: Do not forget to sign-up for a class or Friday Night Lights if you are a registered athlete in the Open. Deadline to sign-up for 17.4 on MINDBODY is 4:00pm today (Thursday). This is week 4, please do not make up lame excuses for why you forgot. Log-in and sign-up now!
A. 3 sets not for time, of:
Alternating Pistols x 16-20 reps
Handstand Walks x 10 meters

B. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

C. For time:
30 Calories on the Rower
30 Calories on the Bike
30 Burpees

Today's Workout:
Reminder: Do not forget to sign-up for a class or Friday Night Lights if you are a registered athlete in the Open. Deadline to sign-up for 17.4 on MINDBODY is 4:00pm tomorrow (Thursday). This is week 4, please do not make up lame excuses for why you forgot. Log-in and sign-up now!
A. Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B. Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 6/4 Muscle-Ups (No MU, sub 12 Ring Dips)
Station 2 – 350/300 Meter Row
Station 3 – 30 Double-Unders + 10 Squat Clean Thrusters (95/65 lbs)
Station 4 – REST

NO DROPPING BARBELLS FROM OVERHEAD!

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

B. 3 rounds for time:
400 Meter Run
15 Deadlifts (225/155 lbs)
15 Toes to Bar

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed

Today's Workout:
Reminder: DLS occurred yesterday (Sunday), so score submissions for 17.3 are due by 2:00pm today! Plug your scores in! 
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 75%
Set 5 – 5 reps @ 75+%

B. For time:
30/20 Calories of Rower
25 Handstand Push-ups
50 Wall Ball Shots (30/20 lbs)
25 Handstand Push-ups
30/20 Calories of Rower

C. Three sets of:
Banded Good Mornings x 20 reps
Kettlebell Side Bends x 15 reps each side
Rest as needed

Today's Workout:
Reminder: If you plan on redoing 17.3 tomorrow at Second Chance Sunday, please remember to sign-up on MINDBODY by 2:00pm TODAY. Heat schedule will go up soon after.

We are expecting quite a few athletes tomorrow, so PLEASE MAKE SURE YOU ALL FIND STREET PARKING. The church has Sunday services all morning. You will be asked to leave if you try to park in the parking lot. Kate will be out there monitoring the parking lot. Thank you.

A. Every 3-minutes for 15-minutes (5 sets):
Back Squat:
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%

B. In pairs, complete as many rounds and reps as possible in 20-minutes of:

Partner A Rows 500 Meters

---

While Partner B does...

30 Wall Ball Shots (20/14 lbs)

20 Deadlifts (225/155 lbs)

10 Burpees over the Barbell

17.3 HEAT SCHEDULE

Today's Workout:
"17.3"
Prior to 8:00, complete:
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)

Three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)

Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)

Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)

Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)

HEAT SCHEDULE FOR CLASSES AND FNL:

Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go. REGISTERED ATHLETES, please let me know whether you plan to go RX or SCALED tomorrow so we can be better prepared. Thanks! 

If you are not on the list below, it is because you missed the deadline to sign-up for a heat. DO NOT TRY TO PULL A FAST ONE ON ME AND SIGN-IN ON MINDBODY NOW. You must email me a very very good reason for forgetting and I will think about putting you in a heat! :)

6:00am Class

Heat 1 (6:25am): (ALL UNREGISTERED ATHLETES)
Heat 2 (6:40am): Kyle O (Gabe), Megan (Maryrose), Ted B (Matt), Chris S (Yoshi)

Heat 3 (6:55am): Gabe (Kyle), Maryrose (Megan), Matt (Ted), Yoshi (Chris S)

8:30am Class

Heat 1: (ALL UNREGISTERED ATHLETES)
Heat 2: Linn, Katelyn, Andrea, Joy K, Steve R, and Glenn
Heat 3: Christine, Emily, Melissa J, Mary and Josh Showers

Noon Class 

Heat 1: (ALL UNREGISTERED ATHLETES)
Heat 2: Julie, Lauren M, Ashlee H, Andrew (RX), Troy K (RX)
Heat 3: Estee, Kellie D (visitor), Jen J, Nate K, and Steve Y (RX 60+)

Friday Night Lights 

Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

Heat 1 (5:30pm):

Luke, Rob, Nate O, Raynell, Nick, and Alicia

Heat 2 (5:48pm)

David, Darin, Roberto, Diamand, Eric, and Ann

Heat 3 (6:06pm)

Cullen, Brad, Ryan A, Jen G, Andrew G, and Gracie

Heat 4 (6:24pm)

Nate Mal (visitor), Aaron H, Thibs, Priscilla, Nader, and Olivia 

Heat 5 (6:42pm)

Mike Y, Aaron F, Chantelle T, Kendall, Sergio, and Sarah R

Heat 6 (7:00pm)

Zach S, John J., Jon M, Natale J, Kelcie, Ryan S, and Jenna

Today's Workout:
Reminder: If you are a REGISTERED athlete in the Open, please make sure you are signed up for a class time or Friday Night Lights by 3:00pm tomorrow (Thursday).
A. 3 sets not for time, of:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Alternating Pistols x 16-20 reps
(use a box or bumper plate under the heel)

B. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

*Build across the 10 sets to today’s heavy single.

followed immediately by…

Every minute, on the minute, for 10 minutes (10 sets):
Power Jerk x 1 rep

*Build across the 10 sets to today’s heavy single.

C. Every minute on the minute for 8-minutes (4 sets):
Odd: 12/10 Cals on the Assault Bike or Rower
Even: 30 Ab-mat Sit-ups

Today's Workout:
Reminder: If you are a REGISTERED athlete in the Open, please make sure you are signed up for a class time or Friday Night Lights by 3:00pm Thursday.
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

B. Every 3-minutes for 18-minutes (6 sets):
Run 200 Meters
10 Squat Clean Thrusters (95/65 lbs)

C. Three sets of:
Bent-over Barbell Rows x 8-10 reps
Supine GHD Hold x 45-60 seconds
Rest as needed

Today's Workout:
A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 65-85%

B. Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Deadlifts (225/155 lbs)
Minute 3 – 15 Handstand Push-ups
Minute 4 – REST

Today's Workout:
Reminder: Do not forget to plug in your scores for 17.2 by 3:00pm today (MONDAY). Go to games.crossfit.com, log-in and plug it in! On to the next one!
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat:
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 75%
Set 4 – 5 reps @ 75%
Set 5 – 5 reps @ 75+%

B. Complete as many rounds and reps as possible in 7-minutes, of:

42 Double-unders

30 Wall balls (20/14 lbs to 10')

18 Ring Dips

Rest 3-minutes, then...

Complete as many rounds and reps as possible in 7-minutes, of:

21 Double-unders

15 Wall balls (20/14 lbs to 10')

9 Ring Dips

Today's Workout:
Reminder: If you are wanting to hit 17.2 tomorrow, make sure you are signed up on MINDBODY by 4:00pm TODAY. "Second Chance Sunday" will start at 10:30am, doors will open at 10:00am. YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has Sunday services throughout the morning and have the parking lot reserved.
A. Every 2-minutes for 12-minutes (6 sets):
Squat Clean Thrusters x 5 reps

Build over the course of the 6 sets to a heavy 5-rep.

B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Deadlifts (275/185 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Run 200 Meters
10 Push Press (115/75 lbs)

17.2

Today's Workout:
“CrossFit Games Open Workout 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Toes to Bar
8 Power Cleans

followed by…

Two rounds of:
50-Foot Front-Racked Dumbbell Walking Lunges (50/35 lb DBs)
16 Bar Muscle-Ups
8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Open Workout 17.2 – March 4, 2017

Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go.

6:00am Class (Judge is in parenthesis)

Heat 1 (6:25am): Gabe (Matt M), Yoshi (Ted B), Marsha (Haili), Ann (Liz), Maryrose (Beaman), Steven H, Alan, Brooke

Heat 2 (6:45am): Matt M (Gabe), Ted B (Yoshi), Haili (Marsha), Liz (Ann), Christine Carr, Christina, Greg M, Beaman

8:30am Class (Judge is in parenthesis)

Heat 1 (8:55am): Linn (Christine), Jen G (Chris S), Mia (Glenn), Cameron (visitor), Kellie, Bob K

Heat 2  (9:15am): Katie L (visitor), Christine (Linn), Chris S (Jen G), Glenn (Mia), Mary (E), Joy K (Kellie)

Noon Class (Judge is in parenthesis)

Heat 1 (12:25pm): Steve R (Ross), Deacon (Brad), Nate K (Jen J), Melissa J (Julie), Steve Y, Shawna

Heat 2 (12:45pm): Ross (Steve R), Jeff A (visitor), Brad (Deacon), Jen J (Nate K), Julie (Melissa)

Friday Night Lights

(Doors open at 5:00pm, first heat will start at 5:30pm. IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!)

Heat 1 (5:30-5:42pm):

Nick Lee, Nate O., Raynell, Rob, -----, Alicia, Diamand, Luke

Heat 2 (5:48-6:00pm)

Lei, Ryan A., Kelcie, Kendall, -----, Priscilla, Jenna, David

Heat 3 (6:06-6:18pm)

Sergio, Eric, -----, Katelyn, Kate I, Olivia, Chantelle T., Cullen

Heat 4 (6:24-6:36pm)

Nate Mal (visitor), Thibs, Aaron F, Tony, -----, Gracie, Andrew G

Heat 5 (6:42-6:54pm)

Zach S, Jon M., -----, John J., Jen E (visitor), Ryan S, Natalie J, Aaron H

Heat 6 (7:00-7:12pm)

Darin, James L, -----, Roberto, -----, -----, -----, Travis (visitor)

Today's Workout:
Reminder: If you are a registered athlete in the Open, PLEASE SIGN-UP ON MINDBODY FOR A CLASS OR FNL. Thanks!
A. Every 2-minutes for 10-minutes (5 sets):
Unsupported Seated Strict Press x 5 reps

Immediately followed by...

Every 2-minutes for 10-minutes (5 sets):
Push Press x 3 reps

Build to heavy triple.

B. For time:
50 Calories of Assault Bike or Rower
100 Double-Unders
40 Calories of Assault Bike or Rower
80 Double-Unders
30 Calories of Assault Bike or Rower
60 Double-Unders

C. "Optional Accessories"
3 sets of:
Supinated Grip Ring Rows x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed

Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. Take 15 minutes to build to today’s 1-RM Clean.

C. 3 rounds for time, of:
Row 500 Meters
21 Kettlebell Swings (53/35 lbs)
12 Strict Handstand Push-ups

Time cap: 16-minutes

No Strict HSPUs, sub 21 Hand Release Push-ups or Piked Push-ups off floor.