Today's Workout:
Every 4 minutes for 40 minutes (10 sets):
25/20 Calorie Assault Bike or Rower
10 Strict Handstand Push-Ups or L-seated DB Press

Or as many rounds and reps as possible in 40-minutes with a partner, alternating full rounds.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 3-7 reps
L-sit Hold x 30-40 seconds
Double-Unders x 40-50 reps

B. In teams of three, conga-line fasion, perform three rounds each for time of:
Row 650/500 Meters
Run 400 Meters
20 Toes to Bar
Rest 1-minute once all 3 have completed the Toes to Bar.

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch + 2 Overhead Squats

Builld over the course of the 10 sets.

B. Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

Today's Workout:
Important Reminder: Submit your times for 16.5 by 2:00pm (Hawaii time) today!
A. Every two minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + Clean

Build over the course of the 10 sets.

B. 5 rounds each for time, of:
10 Alternating Reverse Lunges (135/95 lbs)
20/15 Cals on the Rower or Assault Bike
Rest 2-minutes or alternate with a buddy.

Second Chance Sunday - 16.5!

The last Second Chance Sunday of the 2016 CrossFit Games Open! Doors will open at 9:30am for you to warm-up.

As always, please park on the street or in the Sherman Williams stalls directly in front of the gym. New Hope Metro has their Easter Services and have reserved the parking lots in front. Thanks!

Heat 1 (10:00am): Glenn T., Ricky, Chris F., and Thibs
Heat 2 (10:20am): Christine C., Liko, Ashlee, and Mary

Important Reminder: New Hope Metro will be hosting Easter services from 7:30am and on, they will be using the parking lots in front for elderly and handicapped attendees.

Please find street parking if the lot is full for Saturday morning classes (8:30am and 10:00am). Thank you for your understanding! Happy Easter weekend!

Today's Workout:
A. 5 sets of:
Bench Press x 4-5 reps
Rest 2-minutes

Build over 5 sets.

B. In teams of two, alternating tasks, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (70/53 lbs)
20 Box Jump-Overs (24″/20″)

Open Workout 16.5

Today's Workout:
"16.5 also known as 14.5"
21 Thrusters (95/65 lbs)
21 Bar-facing Burpees
18 Thrusters (95/65 lbs)
18 Bar-facing Burpees
15 Thrusters (95/65 lbs)
15 Bar-facing Burpees
12 Thrusters (95/65 lbs)
12 Bar-facing Burpees
9 Thrusters (95/65 lbs)
9 Bar-facing Burpees
6 Thrusters (95/65 lbs)
6 Bar-facing Burpees
3 Thrusters (95/65 lbs)
3 Bar-facing Burpees

*Master's 55+ use: 65/45 lbs for Thrusters.

HEAT SCHEDULE FOR 16.5:
6:00am: HEAT 1: Gabe, Chris B, Yoshi, Lara, Carma HEAT 2: Beaman, Devon, Melisa, Kirrily, Wayne Childers (visitor) 8:30am: HEAT 1: Linn, Adriana, Haili, Phoebe, Mary, Burciaga, Bob K. HEAT 2: Christine, Emily, Kehau, Shannon (visitor), Joy, Fernando, Glenn T. NOON: HEAT 1: Wallee, Noe, Julie, Jon M., Derek, Ross, Nate O. HEAT 2: Cheyne, Jen J., Jen G., Steve R., David, Steve Y. HEAT 3: Allison, Kathy, Charmine, Josh S., Ken, Justin

Friday Night Lights
Doors will open at 5:30pm for the first heat, which begins at 6:00pm.


VERY IMPORTANT: You must find street parking for this event. The parking lots in front are off limits. 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.

HEAT 1 (6:00pm): Rachel Lai, Dana, Ren, Bri T., Chad T., Dwight, Ricky, Tom
HEAT 2 (6:20pm): Liko, Priscilla, Sadie, Chantelle T., Tony, Chris F., Brad
HEAT 3 (6:40pm): Ashley P., Lauren W., Lisa, Amy, Nick, Lei, Luke
HEAT 4 (7:00pm): Kate, Brie, Alicia, Traci, Golden, Mikey Y., Sergio
HEAT 5 (7:25pm): Jazmin, Rubi, Liz, Roberto, Eric