Strength/Skill: Back Squat, 10-8-6-4-2, Start at 65% for your set of 10. Add weight as the rounds progress (goal would be 20#’s for men, 10#’s for women each round, but feel free to add weight as you wish), Every 2 min. 
WOD: For Time

  • The goal of today’s WOD is to KILL the bike and grind through the 5RFT. 
  • With 23 Minute on the clock 
  • Buy in: 2 Minute max cal on the Bike
  • then into 5RFT of
    • 8 Chest to Bar Pull Ups (challenge yourself here)
    • 10 HRPU (keep form perfect)
    • 5 Clusters (135/95)
    • Your final time is done after the 5th round of clusters. You are only doing the bike calories 1 time. 
    • You should have a cal score and a score for the 5RFT. 
    • There will need to be multiple waves of athletes. One wave will start 3 minutes after the first wave. 

Mobility:

3 Sets of Partner Assisted Shoulder Stretch. 20 seconds then switch. Each person goes 3 times.

1 Set of “Loose Arm” torso swings. 10 each way

The Scoop:

  1. To learn more about the CrossFit Open: Here
  2. Valentine’s Day Potluck: February 12, 2017
  3. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  4. March 24, 2017: Friday Night Lights (80’s Theme)
  5. 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
  6. 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).