Friday Workout: Class Updates, OPT Tester, “Goat” Work

Right now all morning classes are on as normal (6am, 7am “Burn”, and 8am).  Evening classes are canceled today (445/545PM, 545PM Gym).  Expect cancelations this weekend with the possibility for open gym time on Saturday or Sunday depending on the condition of the roads.  For up-to-date information regarding class schedule changes, please stay tuned to our Facebook page (you don’t need FB to view our page – we also have a live feed plug-in on the right sidebar of our website). We will also update our class schedule online on our Front Desk site.  Things could change quickly, and be safe on the roads!


OPT Tester

For Time:

  • 250m Row
  • 15 Kettlebell Swings (70/53)
  • 25 Burpees
  • 15 Kettlebell Swings (70/53)
  • 250m Row

Notes: Scale weight as needed on kettlebell swings, but goal should be unbroken the whole way through if possible.  Don’t hold anything back. Go for it on this one and push yourself.  Compare HERE.  We will run this in multiple heats if necessary due to number of rowers.

POST-WOD: Spend time remaining in class to work on a “goat” movement or do mobility.  Or, if you didn’t get a chance to come in due to the snow, enjoy it and get outside!  A “goat” in CrossFit is a movement that you would generally avoid or consider a weakness compared to other movements.  If you struggle with Overhead Squats, for example, you might spend some time doing focused mobility work and working with the empty bar until you’ve achieved a better position than when you started.


9 thoughts on “Friday Workout: Class Updates, OPT Tester, “Goat” Work

  1. Wod: 5:24rx
    Pvc pipe abmat sit-ups, 3×12 & 3×5 red band pullups.

  2. 4:23x
    Worked on muscle-ups afterwards. Second time working on them and got some great coaching cues from Joyce and was able to get multiple bar muscle-ups in a row and do my first muscle-ups on the rings!

    1. Last time- 5:24 @ 35#

  3. WOD: 4:56

    Worked on strict pull ups. I have a few goats after pregnancy

  4. 5:07 (35#)
    Did the same weight as last time to see how I improved. 33 sec PR.

  5. 4:49 @53#
    Used the same weight as last time (6/2012). 30 sec PR

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