Wednesday 17.02.2016

The Open starts in 8 days!  Everyone's talking about it, so here's what you need to know.  

On Feb 25th at 9pm the first workout will be announced.  There will be scaled and RX'd versions so everyone can do it... and i encourage everyone to.  Once the workout has been announced you will have until 9pm on Monday Feb 29th to complete the workout and submit your score.  In order for your score to be valid your workout must be judged by someone who has completed the 2016 Online Judges course.  The same process will happen for each of the following 4 weeks.  In an effort to organize this our workout of the day each friday will be "the open" workout for that week.  We will host an event "Friday Night Lights" each friday during our evening class 4-7.  Athletes will be given a chance to re-try or make up the workout on Sundays.  Once you've registered online games.crossfit.com for the open or the judges course please sign the list in the gym so we can get an idea of the number of athletes (and judges) we'll have participating this year.  As always ask a coach if you have any questions.

 

L1)  AMRAP 7:

      3 Thrusters, 3 Pullups (ring rows)

      6 Thrusters, 6 Pullups (ring rows)

      9 Thrusters, 9 Pullups (ring rows)

continue the pattern of adding 3 reps to each round until the 7:00 time cap.

 

L2)  AMRAP 7:

       3 Thrusters 95/65, 3 C2B

       6 Thrusters 95/65, 6 C2B

       9 Thrusters 95/65, 9 C2B

continue the pattern of adding 3 reps to each round until the 7:00 time cap.

 

 Comp)  1) work up to a Heavy Complex of:

                 1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

              2) AMRAP 7:

                  3 Thrusters 95/65, 3 C2B 

                  6 Thrusters 95/65, 6 C2B

                  9 Thrusters 95/65, 9 C2B

              continue the pattern of adding 3 reps to each round until the 7:00 time cap.

 

 

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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