Monday 3.11.24

CrossFit – Mon, Mar 11

Gym Briefing

2024 CrossFit Games Open

24.2 is due TODAY at 5pm with Daylight Savings Time started. Please make sure to get your scores posted into the CrossFit Games website. Thank you!

The last Friday Night Lights will be on March 15th. Friday Night Light workouts will be starting at 6:30pm on Fridays during the open. Show up early to get into heats please.

***There will be no 6pm classes on Fridays during the CrossFit Open because of FNL.

March Member Event: Spring Training Game

When: March 23rd, D Backs Vs Guardians

Where: Salt River Fields 1:10pm, Lawn Seats

Tickets: Ticket Master or Tickets On Sale are about 24$ a ticket right now, get them soon before prices go up.

-Strength-

Back Squat

8-8-8

Working up to 67% of your 1RM Back Squat and doing that weight for 3 sets of 8 reps. Build to a heavy set of 8 if you do not want to stay light with the percentages.

-Metcon-

Over The Rainbow

10 Power Snatches (95/65)

12 Burpees Over the Bar

15 Wallballs (20/14)

12 Burpees Over the Bar

Or Repeat 24.2

CrossFit Games Open 24.2 Rx (Ages 16-54)

300-meter row*
10 deadlifts
50 double-unders

F: 125lb
M: 185lb

*Each row counts as 30 reps (10m = 1 rep)