Today is a rest day. Join Laura for yoga at 8:30am or go to Breathelight's restorative class at 5:30pm. Don't forget to register for our OCR course. It starts next weekend.
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Join Coach Jon today ay 9:00am for the unknown and unknowable. Stay for yoga with Tami at 10:30am to recover from the unknown and unknowable. The 6 week OCR training program starts next weekend. Sign up now and get ready to dominate the Spartan race in May.Jake, you can totally rock a tank top:-) We wish you the happiest of birthdays. May your special day be filled with love, laughter and perhaps a few burpees! Congratulations to Coach James and Meg for getting their first bar muscle-up last week. We love the CrossFit Open for all of the firsts, PRs, and amazing accomplishments you all achieve. Good on you! Let's continue to be awesome today with the CrossFit Open Workout 16.4. Can you earn 2 points for your team tonight by attending the 5:30pm Friday Night Lights event? We'll see you there!
Today's Workout
CrossFit Games Open Workout 16.4 Come to our Friday Night Lights event at 5:30pm and earn more points for your team! We had a spirited group of 10k and half marathon runners for Run to the Pub last Saturday. We all enjoyed beer and cupcakes at the end. Thanks to Bridget and her incredible husband, Tyler, for putting on such a terrific event! We love supporting the Bozeman Area Community Foundation.
St. Patrick's Day, or Lá Fhéile Pádraig, is the celebration of the Patron Saint of Ireland's success of converting the pagan Irish to Christianity. It has morphed into a day of feasting and drinking because the traditional lifting of the lenten (Lent) eating and drinking restrictions. Slàinte! Today we continue with our work on the snatch. You'll establish a new 3 rep max. This is not necessarily a touch and go max effort. You can drop the weight, but there is no pause or rest in between efforts. you must get right back on the bar. Three rep maxes are a great test of strength, stamina and consistency. Once you've established your 3RM for today you'll use that weight for the workout. Note that today you are working on your SQUAT snatch. You can power snatch and then squat with the bar. We are working on that quick hip reversal and commitment to pulling yourself under the bar. Heavy snatch work is a terrific core strengthener. We will tax your core with heavy snatches and L-holds. Good luck! Today's Workout Establish 3RM SQUAT Snatch then Every minute on the minute for 10 minutes 1 Squat snatch at 3RM 30 Sec L Hold Do your L-holds on the apparatus (rings, pull-up bar or parallettes) on which you can CONSISTENTLY hold your feet above your hips. Once you drop your feet below your hips, your time stops. You must accumulate 30 seconds before you move on. You may start on one apparatus and then continue with another. The scaled option is tuck-hold on the pull-up bar. |
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