Ready for a good week. That is a statement not a question:)

• Notice that Saturday 9am we have another 30 minute talk scheduled… come for the talk and stay for the WOD.     “Why we do what we do.”
• Be on the lookout on our private Facebook group for an ADDITIONAL early morning offering coming this Saturday as well. A 1 hour group workshop on how to teach people to squat! You will become better at squatting… and then the world will become better at squatting when you pass along what you develop and learn in this session. Stay tuned.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Six rounds for time, each beginning with 100ft walking lunge and then moving on to
21-18-15-12-9-6 reps of:
pull ups and butterfly abmat sit ups.
Post time and scaling to chalkboard

Monday 5pm Specialty Session- Olympic weightlifting
Clean and Jerk

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Short and sweet double under “workshop”
3 rounds for max double unders of 1 minute work, 1 minute rest
Post total number of double unders
-then-
CrossFit Games Open WOD 11.2
As many rounds as possible in 15 minutes of:
70/55kg deadlift, 9 reps
12 hand release push ups
15 box jumps (24/20″)
Post total number of REPS complete to chalkboard/journals
Compare to Feb 15 2017 and to March 4 (or so) 2011

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
3 Sets each of:
Max set toes to bar
Max set ring dips
Broad jump for max distance
Row for time 2k, 1k, 500m
Set 1 is toes to bar, ring dips, broad jump (2 attempts) row 2k… then do set 2, etc.
Total TTB, total dips, best jump and all 2 row times

Wednesday 5pm Specialty Session- CrossFit Games Open Preparation
TBA… secret for now

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Skill work and practice- behind the next push jerk
-then-
Push jerk
10-8-6-4-2
Post load for each of the 5 sets to chalkboard/journals (PR board?!)

Thursday Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
CrossFit Games Open WOD 16.3
As many rounds as possible in 7 minutes of:
34/25kg power snatch, 10 reps
3 bar muscle ups
Post number of rounds and remaining reps to chalkboard/journals
Compare to March 10th or 12th 2016

Friday 4pm Open Training Hour

Saturday 9am Big GROUP meeting and talk
CrossFit 101- “Why We Do What We Do; and why we are gonna keep doing it”

Saturday 9:30am BIG GROUP WOD