Thursday 03.05.15

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If you are planning on doing The Open workout 15.2 tomorrow, take today as in active recovery. Remember the live announcement will be today at 5 PM. We will be playing it at the gym everyone is welcome.

Skills/Strength
Pendlay Row 4x8
WOD
THE GHOST
6 Rounds
1min Max Cal Row
1min Max Burpees
1min Max DU
1min Rest

Wednesday 03.04.15

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The next Open workout 15.2 will be announced this Thursday at 5:00PM. Just like last week we will be playing the live announcement at the gym on Thursday evening. Everyone is welcome. Who do you think will win this head to head challenge between @mich_letendre and @emilybridgers?

Skills/Strength
Power Clean+Push Jerk 3x(1+1) @ 70%
2x(1+1) @75%
WOD
AMRAP 15min
1 C&J (L2135/95, L1 115/75)
1 Round of CINDY
2 C&J
1 Round of CINDY
3 C&J
1 Round of CINDY
*CINDY=5 Pull ups, 10 Push ups, 15 Squats
*Continue to add 1 C&J after every round of CINDY

Tuesday 03.03.15

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We have some unfortunate news. This week will be coach Ruben’s last week of coaching at HGX. He has been offered an amazing opportunity he can’t pass up. His military background with his extensive knowledge about fitness and exercise along with his dynamic personality makes him an excellent coach and personal trainer. He will be missed. Best of luck Ruben! 

Skills/Strength
Back Squats 5x3@70%
WOD
5 Rounds
100m OH Plate Lunges (L2 45/35, L1 35/25)
1 Rope Climb (SUB 3K2E)
Skill/Strength/Mobility
3x10 Partner Glut Ham Raise

Monday 03.02.15

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The first Open workout 15.1 is over. Make sure if you are registered that you enter your final score before 5 PM today (Monday). Any scores entered after will not be valid. 15.2 will be announced Thursday night at 5:00pm and the entire gym will be performing it on Friday.

Skills/Strength
Strict Weighted Pull ups 4x8-10
WOD
EMOM 10 Min
3 DL (L2 275/225 L1 225/165)
at 10:00 Min
Annie
50-40-30-20-10
DU
Ab-Mat Sit ups

Saturday 02.28.15

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Want another shot at 15.1? We will be at the gym tomorrow, Saturday at 7:00am. There is still regular class at 9:00am and open gym 10-11:00am. Or if you want to come in Sunday at 8:30-10:00am that is also an option. Yoga at 10:00am.

WOD
In teams of two, AMRAP 25 Min
30 Hand release pushups
30 wall balls (20/14)
30 renegade rows (35/25)
30 DB walking lunges (35/25)