Hi Team!
With the Open approaching and every one with their New Years goals, there are a lot of people wanting to come in for open gym time throughout the day. You are more than welcome to come in and workout between class time if I or another coach is in the gym at the time and there is not a class going on. Gold (4 days a week) and Platinum (Unlimited) memberships include open gym access. If you are not on one of these memberships, it will count as a class time when you come in on your own time, or you are welcome to pay a drop in fee (check your drop in rate for your membership).
I will be posting on the daily post (see below) the open gym times, so please check the website instead of emailing me to ask when I am at the gym. If you don`t see it posted, most likely I will not be at the gym at the time.
Who can come to the open gym times? Anyone is welcome to come to the open gym as long as you are proficient at the basic CrossFit movements. If you are attending the level 1 classes only, most likely you are not ready to attend open gym time. The Open gym is not a class ran by a coach. There will be a coach present at the gym, but not there to help you with your technique.
Team Zone Games Update: Registration payment deadline is today!
Monday Open gym time (Pembroke st. only)
- 8:00am – 9:30am
- 10:30am – 12:15pm
- 1:15pm – 4:30pm
Today’s Workout:
Buy In – Mobility warmup
Thrusters 5-3-2-1-1-1 Working up and above workout weight
WOD – “CrossFit Open 11.6”
COMP DAY – remember what that means! Give it everything you got 😉
AMRAP in 7 min:
3 thrusters (65/100), 3 ctb pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups….
and so on, increasing by 3 reps each round until the time runs out
Chest MUST touch the bar on the pullups for them to count
Ear visible in front of the arms at top of thruster
Full depth squat each rep on thrusters
Zone 4: scale to regular pullups
Zone 3: scale to 55/75lb thrusters
Zone 2: scale to 45/65lb thrusters, assisted pullups
Zone 1: scale as needed
Cash Out – 100 double unders or 500M row
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