Monday Workout: Overhead Squats, and OPEX Winter Classic WOD 3

Happy Holidays!  We have updated our schedule for this week (week of Dec 29), so please see below for details.  Please note all classes are regular today except the 7pm CrossFit class is canceled (Intro and Essentials are on!).  Thanks!

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STRENGTH

In 10 minutes, work up to a heavy 3 rep Overhead Squat

WOD

Level 1

For time:

  • 30 Back squats – 65/35#
  • 30 Row calories
  • 20 Front squats – 65/35#
  • 20 Row calories
  • 10 Overhead squats – 65/35#
  • 10 Row calories

Level 2

OPEX Winter Classic Event 2

For time:

  • 40 Back squats – 75/45#
  • 40 Row calories
  • 30 Front squats – 75/45#
  • 30 Row calories
  • 20 Overhead squats – 75/45#
  • 20 Row calories

**Penalty of 12x Bar-facing burpees per break during squats (i.e. if you fail a rep or bar touches ground)

***15 Minutes Time Cap

ANNOUNCEMENTS

Happy Holidays!  Please note our Schedule Changes next week around the New Year (see our schedule on Front Desk if you have questions):

  • Monday (Dec 29): Regular, except NO CF Class at 7pm
  • Tuesday (Dec 30): Regular, except NO CF Class at 7pm and Strength is moved up to 530pm
  • Wednesday (Dec 31): Closed
  • Thursday (Jan 1): One workout at 4pm!  Short strength workout at 4pm, too!
  • Friday (Jan 2): Regular Schedule
  • We resume a regular schedule after this week!  Reminder that we have a 7am CrossFit Class starting every Tuesday/Thursday on Jan 6, as well as our first “Competition” Class on Sunday, Jan 4 at 4pm.  The Competition class is not “open gym”, and is for competitors only.

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule,sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

8 Comments on “Monday Workout: Overhead Squats, and OPEX Winter Classic WOD 3

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