FRIDAY NIGHT LIGHTS
Tomorrow we start the 2017 Crossfit Open/Lur’s Challenge. This is going to be fun. All the classes on Friday will be doing the Open/Lur’s Challenge Workouts through-out the day. Friday’s schedule, changes just slightly, so please note the information below. This will be our schedule for the next 5 weekends.
- 6 am Open/Lur’s Challenge workouts
- 7 am Open/Lur’s Challenge workouts
- 4 pm doors open….sign-up for your workout time and get warmed up. Be ready to go when your time comes up.
- 4:30 pm till we finish Open/Lur’s Challenge workouts. We call this “Friday Night Lights”. It is during this time that we try and get as many people as possible to come in the do their workouts or to just spectate and support. We cheer each other on, we are amazed at what we see our box-mates do, and we celebrate each others accomplishments. Traditionally we finish around 8 pm on Friday Night. You don’t have to stick around the whole time, but do check it out.
Saturday, during open gym, (8 to 9:30 am), you can do your Open/Lur’s Challenge workout.
Sunday, we open the box at 2 pm and let people do Open/Lur’s Challenge workouts. This is when you repeat Friday’s workout.
Monday, we have normal classes but we will accommodate an Open/Lur’s Challenge workout if you were unable to make it in during the previous three days. Unless you have extenuating circumstances we are not going use Monday to repeat Open/Lur’s Challenge workouts.
For the most part you will be on your own when it comes to warming up and getting ready for your workout. Make sure that you have familiarized yourself with the workout requirements, (rep scheme, wts, etc), for your age. The workout requirements will be posted on our web page and in the box. Things get a little hectic so if you are new to this just ask a coach or veteran for some advice and they will help you.
When the workouts are underway we ask that you refrain from wandering through the area where athletes are completing their workouts or warming up. It can be distracting, if not dangerous, to athletes and their judge and you, if you are wandering through the gym. You are more than welcome to stand off to the side and cheer them on.
Warm-up, (15 min): Row 5 min. then 3 Rounds of Cindy. Dynamic Stretch
Strength, (15 min.): OHS
10/40 (5/50)4
WOD: SKILL WORK DAY
Spend the remainder of the class working on movements that you need to improve on.
Do some mobility as well.