We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 4 weeks.

We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.

Sign ups will be on Facebook shortly after the WOD is released later in the evening and we will set heat times.

We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time via email or facebook.

If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!

Here’s to a great season! Best of luck everyone!

WOD:

#17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. Front Rack weighted walking lunge (50/35lbs) (135/95lbs)
16 Toes-to-bars
8 DB Power cleans (50/35lbs) (135/95lbs)

Then, 2 rounds of:

 50-ft. Front Rack weighted walking lunge(50/35lbs) (135/95lbs)
 16 Bar muscle-ups 
 8 DB Power clean (50/35lbs) (135/95lbs)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

**Due to class size some athletes may choose to use a barbell as opposed to Dumbbells.  (Rx 135/95lbs)

**Due to class size athletes can do 24 (12 per leg) Stationary Alternating Lunges 

BeachFit will do:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

24 Alternating Front Rack Lung
16 Hang Knee Raises/Ab Mat Sit ups
8 Plate Ground to Overhead

Then, 2 rounds of:

 24 Alternating Front Rack Lung
 16 Pullups or Ring Rows 
 8 Plate Ground to Overhead