Tuesday, April 26, 2011

CFG Open 11.6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up – This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

Why today and not the normal Wednesday version of the CF Open workouts?

A) Because we already knew what the workout was.

B) We’d like to give you an extra day of recovery between now and Friday because….

C) We’d like to do a little Friday Night Lights action. We will perform this workout again on Friday at 6pm. Then stick around for a little BBQ and chill. Friends and family welcome for both workout watching/participating and fine dining with great company. Details to follow on that.

Normal Saturday class at 9am.

Then, if you’d like to give the workout one more go or you wanna hang with our CrossFit neighbors, head to CrossFit Red on Sunday at 1pm. Beer (provided) and Paleo potluck (bring a dish) to follow from 3-5pm.



Beginning in May (next Monday, 5/2) our evening classes are growing and shifting just a bit.

Please note-

We are moving CrossFit Kids up a bit (Monday/Wednesday/Friday).
New class time will be 3:45pm-4:30pm.

We are adding a 4:30-5:30pm class. This will be Monday through Friday.

5pm and 6pm are now 5:30pm and 6:30pm. This will be Monday through Friday.

Hopefully this will better accommodate the working crew masses that just can’t quite make it in at 5pm on the dot. Please be respectful of everyone and show up on time. If you are late…. either politely slip in under the radar or wait until the next class. Please contact us with any concerns or questions. Again, this new schedule will take effect in May, a.k.a. next week.