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 3 weeks.

We will run Friday night lights from 5-6:30PM. 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 have added an option on Saturdays from 9:00-9:30AM 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 (which is preferred), and of course we will provide judging at Friday Night Lights!

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

STRENGTH: (12 min)

Back Squat 

3 sets of 3 at 80% of 1RM

BeachFit Strength will do:

EMOM 10:

Min 1 : 10/8 Cal AirDyne

Min 2:  10 KB Goblet Lunges (5per leg)

WOD:

#Hacksaw

AMRAP 12:

Ascending Ladder…

3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.

CASHOUT:

3 Super Sets of:

20 Meb Ball Sit Ups (Rx +GHDSU (20/14lbs)
20 Weighted Glute Bridge (Rx+ GHD Back Extension)

OPTIONAL OLY WORK:

Snatch Pull

(85%/4)4

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2