Thursday, October 10, 2019

Wednesday, October 9, 2019
October 8, 2019
Friday, October 11, 2019
October 10, 2019

Thursday, October 10, 2019

Announcements!
The reveal of the 20.1 Open WOD is 
tonight night at 8:00! Join us at the box to enjoy the show and earn points for your team! Bring a chair!

Today is a “Goat Day”!  We will complete “Goat Days” on Thursdays during the 5 weeks of the Open. This is an opportunity to do skill work in preparation for the Open Workout on Fridays. More Info at the Box!

The CrossFit Open begins tomorrow and continues for the next 5 weeks

Our programming schedule will be altered as follows:
* The Open Workout will be programmed in all classes on Fridays
* The Friday Open Workout will be published late on Thursday evenings after reveal of the Workout at 8:00 PM
* All members are encouraged to watch the videos provided with the Open workout, review the standards, and arrive on Friday informed and ready to go!

* On Monday there is the option to make-up or re-test the Open Workout (you must provide your own judge) or complete an Alternate Workout around the same time domain

Last Call! Meal Prep Class with Kat ~ Saturday!  Sign up on the clipboard on the table!
_________________________

“Goat Day”

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Choose an option from the list below or make up one of your own!

Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

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