Weekly Preview February 4th - 9th


It’s Weekly Preview time!

Monday: Does Monday ever give you that “just hit your Funny Bone” feeling? Starting with a heavy Front Squat single before moving into a 21-15-9 of heavy Kettlebell Swings, Box Jump Overs and Fronts Squats.

Tuesday: Don’t let this AMRAP pop your “Dubble Bubble.” Double Unders, Power Snatches and Bar Muscle Ups get ya going.  Don’t worry – plenty of scaling options for the Bar Muscle Ups, if needed!

Wednesday: Feel the burn with a little “Sole Cycle.” Working 5:00 on\off for three rounds with Bar Facing Burpees, Power Cleans and Assault Bike. Rep scheme stays the same but weight goes down each round.

Thursday: It’s not summer yet but that shouldn’t hold you back from strutting around in a “Crop Top.” Five rounds of Wall Balls, Farmer’s Carry and Strict Hand Stand Push-Ups.

Friday: Ah, youth… what it must be like to be a “Twenty Something.” *sigh* A longer AMRAP of Overhead Squats, Box Jumps, Toes to Bar and Rows is on tap to make you feel older than you are.

Saturday: Sometimes the week goes by and you look back and wonder what all the “Mumbo Jumbo” was about. Teams of three working through multi-round chippers of Deadlifts, Hang Power Cleans and Push Jerks. Weights go up each segment. Oh, and just to make sure it’s spicy enough there’s a Bike in between each chipper.

Brief Word: Have you made the switch over to SugarWOD? If you haven’t, you should. You can find the daily WOD, CityF!t and Weightlifting programing there. Other features include: instructional videos (click the “prepare” link) and interaction with your friends, classmates and coaches!

No Booze Challenge: If you’ve made it this far don’t let Super Bowl Sunday be your weak spot. Power through to the end! Only 11 days to go!

Up Next: Clinics! Rowing Clinic February 16th with Coach Nichole. Only a few spots left! Sign-up is on the front counter. (RCB members only).

The CrossFit Open! The Open starts Thursday February 21st and we have all sorts of fun planned! Sign up today at games.crossfit.com. More information to come!