NEWS
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- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
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- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
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- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- TODAY 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Movie Scene”
AMRAP 15
Up Ladder by 2 Reps
2 Bar Muscle up
2 Shuttle Runs
4 Bar Muscle Up
4 Shuttle Runs
Etc.
AMRAP 15
Up Ladder by 2 Reps
4 Chest to Bars
2 Shuttle Runs
6 Chest to Bars
4 Shuttle Runs
Etc.
AMRAP 15
Up Ladder by 2 Reps
4 Strict Pull Ups
2 Shuttle Runs
6 Strict Pull Ups
4 Shuttle Runs
Etc.
WOD GUIDANCE & GOALS
Today’s workout is a great opportunity for you to practice a higher skilled upper-body-pulling movement. If you would like to practice banded bar muscle ups, chest to bars or linking kipping pull ups, today is the day! Start with two (or more) reps of the pulling movement, then two shuttle runs (1 shuttle is equal to 10 meters down and back.) Keep building by two reps, and target the round of 12
Post Reps to Comments.
HOME WOD
AMRAP 15
Up Ladder by 2 Reps
10 1-Leg V-Ups/Side
2 Shuttle Runs
12 1-Leg V-Ups/Side
4 Shuttle Runs
Etc.
ENDURANCE
5×1 mile repeats, rest 3 min
12 + 11 c2b w/blue band
12+14 KPU/double ring rows – alternate
14 + 6 PUs ( purple band) started with 4 PUs
MVx starting at round of 4. Finished round of 12 + 13 PUs with many no reps on the way..
lots of fails today. a bar fight.
8 MCx
10+9 mcx
10+14 MAx
unbanded strict through round of 10. black band for 12 and 14.
14 + 12 MAx – purple band (started at 2)
Got through 14. Two feeble bmu attempts to start each round then ctb.
8+12- banded MU.. for the first time in a looong time thanks mel!