Incredible weekend all around! First we had our biggest showing ever of athletes complete 16.1 on Friday night. Let’s continue that energy into next this week’s Friday Night Lights for workout 16.2! Saturday was a whirlwind of emotions but I think it went the best it could. I wasn’t expecting such a turnout of Pablo’s family but I am glad they all got to see his happy place and see just how many lives he touched at EDCF. We had kids and grandmas doing some version of the workout and that’s really what CrossFit is all about. Thank you for coming out and giving your time and money. I know they are so appreciative and that right there should put a smile on your face.
This week’s schedule:
Wednesday 7:30pm – Mobility with RJ (new time!)
Friday 6:30pm – Friday Night Lights 16.2
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Monday 2/29
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
– Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
B) Every 3 minutes x 15 minutes (5 sets) for times:
– Row 250/200 Meters
– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))
– 12 Toes to Bar
Tuesday 3/1
A) E2MOM x 12 min (6 sets)
– 3 push press TnG
*Start at 55-60% and build to a heavy triple.
B) Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150m
Minute 2 – 8 box jumps-SD 24/40”
Minute 3 – 10 push press 115/75, 95/65, 75/45
Minute 4 – 4-6 strict pull-ups
(add weight if these are easy)
Wednesday 3/2
A) Every 90 seconds x 15 min (10 sets)
– 1 high hang squat clean + 1 squat clean
B) For time:
– 400m run
– 40 KB swings 70/53, 53/35
– 20 handstand push-ups
– 100 double unders
– 20 handstand push-ups
– 40 KB swings 70/53, 53/35
– 400m run
C) 3 rounds not for time:
– 6-8 BB good mornings @30X1 (moderate to heavy weight)
– 10-15 bent over DB row AHAP @ 20X0
Thursday 3/3
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 20 DB snatch alternating (50-70/25-45)
– 20 sit-ups
*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.
Friday 3/4
A) Open workout 16.2 prep
B) Open workout 16.2
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 3/5
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Intro to CrossFit