📰 Gym Briefing
-March Yoga Dates: 20th, 10:15-11:15am-

—2021 CrossFit Open—
The Open starts today! Are you signed up yet!? This year CBCF decided to spice things up and make a little internal gym competition for the Open! Coach Rob (Team Red) and Nick (Team Black) will be team captains. Teams will be picked by Rob and Nick from people that are registered for the open. This will ensure that teams are fair since they know everybody’s experience levels. Don’t forget to register so you can take part in the competition, click on the link to register!
https://games.crossfit.com

-Open Timeline-
*March 11th, the first workout is released at 5pm PT
*March 12th, Friday Night Lights begins at 7pm (Heats to be determined based off what the workout is). FNL food will be cooked by Roberto!

*March 18th, second workout will be released
*March 19th, Friday Night Lights begins at 7pm (Heats to be determined based off workout). FNL food will be provided by Mikes Grub!

*March 25th, last workout of the Open to be released
*March 26th, Friday Night Lights begins at 7pm (Heat times based off what the workout is).

Goat Day (No Measure)
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2

Goat days are programmed before the open days because we dont know what 20.1 will be. There is a couple different options: 1) Work on a weakness, 2) Active Recovery, 3) Make the EMOM challening.

Practice Example 1:
On the Minute x 20:
Odd Minutes: 45 Seconds Double Under Practice
Even Minutes: 5-10 Handstand Push-ups

Practice Example 2:
On the Minute x 20:
Odd Minutes: 3-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20:
Odd Minutes: 7 Power Snatches (40%)
Even Minutes: 2 Rope Climbs

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

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