Everyone's participation and cheering of the Open has been huge and a blast!
To ensure space and safety for everyone's success, we are only going to hold the 4.15 p.m. class in Northampton on Fridays during the Open.
The 5:30 p.m. class and the 5:30 Olympic Lifting Class will be cancelled this Friday and continuing for the remaining 3 weeks of The Open. The 5:15 in Hadley, however, will still be going on each week!
Onward to 16.2!!
1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)
2. Five minutes deliberate practice fo the 3 positions of the deadlift, then begin adding weight to warm up for WOD. In between warm up sets do small sets of push-ups and pull-ups. (10 min)
3. "Barb Wire"
- 40 Sit-ups
- 30 Push-ups
- 20 Pull-ups
- 10 Deadlifts
Rest exactly three minutes and then repeat for a total of four rounds. 25 minute cut-off.
LIII: deadlifts @ 250/175lbs LII: scale push-ups and pull-ups to appropriate level of complexity, deadlifts @ 70-80% of 1RM LI: 20 sit-ups, 15 push-ups, 10 pull-ups, 5 deadlifts, three rounds, not for time.
Friday Night Lights Participants!
16.2 details are available here: http://games.crossfit.com/workouts/the-open
Have an idea if you are going scaled or rxd and if you can properly handle the weights and movements that are in the Wod.
Team warm-ups and meetings will begin at 5:30pm. Heats will begin around 6:15. Heat sign-ups will be similar to last week, however, we will not open up the sign-up process until 5:30 and it will be first come, first serve. (Note: we will be condensing some of the Rxd heats for those people who potentially will go into the higher rounds of 16.2) Please still register online through Zenplanner so we can have a head count for how many people we need to run through heats.
Please turn in your score sheets after you complete your workout. Give us the top half of the sheet with your full name and accurate score. The basket to turn in the score sheets will be at the front desk this week.
The door prize we are giving away in Week 2 is a Gift Certificate to Rogue Fitness.
Come prepared to judge other heats and support your community members. We will have snacks and beverages again for the after party. Friends, family and members who are not in the Cup are welcome to come support and enjoy in the festivities. It will be a blast!!