All the toes to bar…
Stuff you’ll prob want to know…
- FRIDAY NIGHT LIGHTS continues this week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house. Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done. We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.
CROSSFIT
A. 3 rounds
10 Arnold presses
30 sec handstand hold
15 DB skull crushers
*rest as needed bt rounds
B. “14.4ish”
AMRAP in 14 min:
60 cal row
50 box jump overs (24/20)
40 wall balls (20/14)
30 cleans (135/95)
20 muscle-ups
*In the original 14.4, the second movement was T2B… while we swapped them for box jump-overs in light of the 20.2 T2B marathon, you may choose to do T2B today if you’d like to perform 14.4 as Rx’d.
CSPORT
A. :40 at each x 4 rounds
Battle rope – any wave
Plank
Thrusters
Sit ups
B. Every 2 min, x 4 rounds (10 min total)
complete 1 round of:
10 KBS
100m run
10 KBS
rest the remainder of each 2 min interval
C. 21-15-9
Cal Bike
Lunges- per leg
D. 21-15-9
Cal row
Burpees