MONSTER MASH-UP // 2|23|15

cfg2015

The Open starts this week!! Thursday, to be exact. WATCH THIS VIDEO & SIGN UP HERE!! We will have regular classes all throughout The Open, but you may want to put a little thought into your training schedule for the next 5 weeks. Remember, you can do each workout multiple times. Here is what you can expect….

Monday’s : Regular WOD. //  For anyone unhappy with their score or who was not able to get the workout done Friday or Saturday, this is your final chance to get a score. You’ll need to arrange to have someone judge your workout.
Tuesday’s : Regular WOD.
Wednesday’s : Open Gym.
Thursday’s : Regular 5:15am, 6:00am, 9:00am & 5:30pm classes. The announcement of The Open WOD will be broadcast at 6pm. We will broadcast it live on a big screen at the gym before anyone who wants to give it a try can warm up & go for it!! Thursday night will be a fun night to be at the gym. We will talk strategy, compare ideas & cheer those on who want to try it at the 6:30 class time.
Friday’s : ALL CLASSES will do The Open wod. There is no strength | skill. You’ll just come in, warm up & 3, 2, 1… go!! No other workout will be programmed on Fridays.
Saturday’s : Saturday’s will also be a day to do The Open WOD. There is no strength | skill. You’ll just come in, warm up & go!! No other workout will be programmed on Saturdays. It will be done in the order you arrive, so if you need to get out of there quick, be on time!! If you can stick around & cheer people on, please do 🙂
I would plan to take a rest day a day before you want to kill the workout, so plan accordingly!! Please ask us if you have questions, we know this is new & maybe a little scary to most of you, but we PROMISE you will regret it if you don’t sign up. Pinky promise.
wod | MONSTER MASH UP
You’ll need to be on time tomorrow – it’s a 45 minute workout, so we will need to be done warming up in 10 minutes. If you’re late, you’ll have to jump in where & when you can. We won’t let you do the WOD without warming up, so plan accordingly 🙂
5 min AMRAP
7 thrusters #95 / #65
7 pull-ups
5 minute rest
5 min AMRAP
5 deadlift #225 / #155
5 hspu
5 min rest
5 min AMRAP
5 power cleans #115 / #75
25 du’s
5 min rest
5 min AMRAP
10 cal row
5 burpee over rower
5 min rest
5 min AMRAP
7 box jumps 24″ / 20″
7 TTB