2.25.22 Workout of the Day

830 crew

Birthdays
Happy Birthday Ethan

Red Friday’s
Wear your RED & Remember Everyone Deployed.

2022 Open Information
This year’s 3-week CrossFit Open starts today. We will complete The Open the next three consecutive Fridays in class, on the barbell side. Those athletes that can not make the Friday class will have the opportunity to complete The Open during Sunday open gym or may restest Monday. 

Sunday Golf
Adam Schultz has arranged three tee times on Sunday at Old South, starting at noon for those wanting to get out, play some golf & have a good time. Those interested please contact Martin or Adam.

Nutrition 101
With Spring approaching & weather getting warmer, we will all be wearing less clothing & all want to look better. Make sure we are eating real food. If you can kill it or grow it, eat it. If it has a food label or is processed, stay away from it. Put in the time now, your body will thank you later.

Barbell Programming
Please watch the 10 minute tutorial posted on our private members-only page for cycle details.

Barbell
Open 22.1
AMRAP 15
3 wall walks
12 DB snatches (50/35)
15 box jumps overs (24/20)

Due to the time domain of this wod in addition to the box setup mandating 9 feet from the wall, only Open registered athletes will complete the wall walks. All other athletes will substitute 6 inch-worm pushups or 9 double DB seated presses for the wall walks.

Cooldown: 1 mile light jog + 100 sit-ups

Interval
Team of 2 30 minute leapfrog AMRAP
10 Double KB Deadlifts (50/35)
150 m run
20 shoulder taps

Cooldown: 1 mile light jog + 100 sit-ups