If you haven’t registered for the Open yet you still have time! Scores are due by 8pm tomorrow so make sure to get them submitted on games.crossfit.com. Just log into your profile, click on the drop down where you log in and click ‘submit your score’. Can’t wait for 19.2 this week! Again, make sure you are listening to your body and take your rest days to be ready for Friday!

Monday
We’re starting this week by picking things up and putting them down.  Class will start with deadlifts working up to a challenging 5 rep. Once we are done lifting  we will rest a few minutes before going into a 15 min AMRAP of squat cleans and burpees over the bar. Also, if you haven’t completed 19.1 you can use class time to do it while the rest of the class works on the class WOD.

Tuesday
We all love a nice sexy kip when it comes to handstand push ups, pull ups and toes to bar but in order to be strong and safe within that kip we need to master those movements strict first! Today’s workout will strictly focus on Handstand push ups, pull-ups and toes to bar… strict!

Wednesday
Snatch is the focus for today.  We will start with a short duration of lifting to a heavy single power snatch.  Our metcon portion of class will be 10 rounds for time of power snatch and overhead squat at a percentage of your heaviest 1 rep for the day.

Thursday
Interval style cardio is the name of the game today. Simple and sweet intervals of biking and rowing, nothing flashy. Today can be a great day to work your cardiovascular capacity or you can hold back a bit and use today as an active recovery to get ready for 19.2.

Friday
FNL for 19.1 was a blast so lets do it again for round 2! We will run 19.2 for the morning classes and throw down in the evening for the second edition  of the 2019 Friday Night Lights!

Saturday and Sunday
Both of these workouts will be dependant on what 19.2 brings to us so stay tuned.