📰 Gym Briefing

***October Dates***
-Yoga will be on the 12th and the 26th of October from 10:15am-11:15am.

***Friday Night Lights!***
-20.1 will be released October 10th! Don’t forget to sign up for the Open and come join us for Friday Night Lights every Friday during the 5 weeks. Heats will begin at 6:30pm! There will be NO 6pm Friday classes during the Open.

***October 19th and 20th***
-Camelback CrossFit will be hosting a Level 2 certification, the gym will be closed down for these two days.

-Metcon-

Goat Day (No Measure)

On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the 5 weeks of the Open:
-We’ll complete “Goat Days” on Thursdays
-The Open Workout will be programmed on Friday
-On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain.

Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees