Skill: Rower (fix some loose ends)

  • 5 Rounds of: 30 seconds work, 1:30 sec rest. We are RECORDING AVERAGE WATT OUTPUT! This should hurt!
  • 5 scores of your average Watt output

WOD: 3 rounds of Fight Gone Bad Format 

  • The goal of today’s workout is to really push yourself. This is a huff and puff kind of day! Keep moving and move quickly. 
  • Hang Cleans (115/75)
  • KB SDHP (70/55)
  • KB Goblet Squat (70/55)
  • HRPU
  • Rower (Move Rowers closer to athletes) CALORIES
    • Share rowers if necessary 
    • Start on different exercise if over 8 people in class. 
    • 3 Separate scores

The Scoop:

  1. Darline Bday
  2. To learn more about the CrossFit Open: Here
  3. Valentine’s Day Potluck: February 12, 2017
  4. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  5. March 24, 2017: Friday Night Lights (80’s Theme)
  6. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
  7. Exciting News for Isabella Fitness. Starting in February, we are adding more classes to the schedule as well as making some coaching adjustments.
  • Mondays: Adding a 6:45-7:30 ladies fitness class
  • Tuesdays: Adding an 11:00am-11:45am ladies fitness class
  • Thursdays: Adding 11am and 7:15pm-8:00pm ladies fitness class
  • Saturdays: Adding an 8:30am-9:30am Fitness Bootcamp class
  • Mike Fed will be coaching the 6:10pm CrossFit class Mon through Thurs now.
  • Tom W will be teaching both Saturday fitness bootcamp classes. We are looking to expand our fitness bootcamp offerings in the future.
  • Kelsey will be coaching the 5:30am CrossFit class on Fridays!
  • As a result, open gym will not be available during the new ladies fitness times: (6:45pm-7:30pm on mondays) and (7:15pm-8:00pm on thursdays).