The CrossFit OPEN starts tomorrow night. CrossFit HQ has made changes to the CrossFit Games process. What does that mean in regards to you? Well…not much lol :). We will still do what we’ve done for the past few years. The WOD on Friday’s for the next 5 weeks will be whatever that week’s open…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dixy 7:00pm-Dixy Workout of the Day, I) After squat prep: “Bring Sally Up” Back Squat Challenge at (95,65) ***be careful to focus on keeping tension in the bottom to protect your back II) Back Squat Safety and POP Ascend in load across all sets:            …

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dan Workout of the Day, 5 Rounds For Time: 15 box jumps (24,20) 15 kb swings (53,35) 15 pull-ups Intention: The “firebreather” time challenge is sub 13 minutes. The general intention is under 15 minutes. Scale as needed and enjoy!

  Schedule: 5:30am-Michael & Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Kasey Workout of the Day, My Salute to America’s past Presidents: 4 Rounds for total reps, rest 1:00 after each full round 1:00 of hang power cleans (95,65) 1:00 of handstand push-ups, or scale with push-presses using your pwr clean bar  (95,65) 1:00 sit-ups 1:00 burpees 1:00…

  Schedule 5:30am-Michael! 12:00pm-Dan! 5:30pm-Dallas! Wacky Friday Mash, do 1,2, or all 3 parts as needed for a good workout:) 40:00 clock (it will be very challenging to rx all of this, consider scaling movements/loads that will significantly slow you down and save the skill practice for 1 WOD a day workouts, or just do…

  Thursday Schedule 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Open Gym, Franco 7:00pm-Sirius Burn, Dallas CrossFit Workout of the Day -review the Ckean and Jerk 20 min emom 1st min-40 double unders (scale is 20 lateral jumps over bar) 2nd min-3 clean and jerks (145, 100)***this is a recommendation…choose the appropriate load for you alternate for 20…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the day. “Helen” 3 rounds for time 400m run 21 kb swings (53,35) 12 pull-ups Intention: under 15 min, scour the Internet for all kind of tips and tricks to getting “the sub 8 min Helen.

Schedule 5:30am-KC 12:00-Dan 4:30pm Strength and conditioning-Patrick 5:30pm-Dan 7:00pm-Dan Workout of the Day, 15 minute AMRAP •12 deadlifts 155/105 •9 box jumps (24/20) •6 push jerks at 155/105 3 MIN REST 9 minute EMOM • 6 hang squat cleans (135 /95) ***3 burpees every time you break

    Sunday’s event at the gym was awesome. Coach Michael and Monica came to help and can back me up when saying that it was a hugely transformative experience for all the women who attended! Schedule 5:30am-Dixy & Michael 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-KC Workout of the Day,  15 Minute AMRAP 30 air squats 18…

Schedule, 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash on a 35:00-40:00 *** minute running clock ***(Coach’s choice based on how quickly the class warms up) 1) 4 Rounds Rxd at (115,85) 5 deadlifts 7 hang power cleans 7 front squats 5 push-press REST 5 minutes 2) chipper 50 walking lunges 40 lateral jumps over bar 30 knees to…