WEDNESDAY 170222

“Threshold Mash-up Training”

As Many Repetitions As Possible (AMRAP) in 1:00 of Wallball (20lb. / 14lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of Box Jump

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of Concept2 Row (Calories)

Rest as needed and determine 50% of your working threshold then,

For 12:00 (3 Rounds Each Station)

Minute One: Wallball (50% Threshold)
Minute Two: Toes to Bar (50% Threshold)
Minute Three: Box Jump (50% Threshold)
Minute Four: Concept2 Row (50% Threshold)

Note: The “Threshold Mash-up Training” is an incredible method to practice skills (such as todays Box Jump and Toes to Bar) and develop power, endurance and speed. The 50% Threshold requirement is super challenging! We are likely to see some combination of these skills during the CrossFit Open!

Fall Schedule – Beginning March 1, 2017

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STARTING IN MARCH!

Open Gym will be M / W / F from 12PM – 4PM.
Special “Keyholder” Open Gym Hours (see schedule)

KEYHOLDER OPEN GYM!

Starting in March, we will be adding a “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders, including special hours on Sunday, Saturday, Tuesdays and Thursdays. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement, and is limited to 20 athletes. For more information please check with Greg Amundson.

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

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