CROSSFIT OPEN 2018!!!
The CrossFit Open is
Feb 22 – Mar 26
All FRIDAY workouts will be the Open Wod.
FRIDAY NIGHT LIGHTS!
Each Friday at 6:30pm we will be running the Open Workouts!
We would love for you to come workout, judge and cheer!
If you plan to participate in the Open for scoring, please register
If you plan to help judge – please take the judges course. We will post the link as soon as it is released.
Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
add 5lbs from last week’s 20 rep
3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20
8 rounds 20 sec work/10 sec rest
C2B or Pull ups
Please remember to sign into class on the ipad kiosk.
If you have any issues, please let your coach know ASAP.
HILL COUNTRY CHRISTMAS ADOPTIONS
2 Families in need this Christmas season.
Please help us fulfill the kid’s wishes!
Monday, December 25th – Christmas Day – Closed
Tuesday, Dec 26th – 9:30am & 4:30pm only
Monday, New Year’s Day – 10:30am – Resolution Wod
accumulate 3 minutes
Advanced – try free standing with a spotter
Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)
Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%
3 sets – resting 3-4 minutes between sets
3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20
AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14
Hamstring up and ove
Throwback Thursday with Alice’s first competition!
Competing in San Antonio at a Power Lifting Competition
Competing in Lake Charles
GOOD LUCK EVERYONE!!
THINGS TO KNOW
Hill Country Adopt-A-Family
Each year we take the opportunity to give back to a in need family in our community. We have two families this year that need our help.
Please visit this link and sign up.
All presents should be wrapped and tagged with the family/child’s name. They are due to the gym by December 21st for delivery.
Please let firstname.lastname@example.org if you have any questions.
Barbell Row 5×10
AMRAP – 10 Min Run/Kb/Lunge
30 KB Swings 1.50/1.0
20 Steps Overhead Lunges with Plate 45/25
Knee on the wall
Saturday, October 28th
9-11am – Beginner Class
Kipping Pull ups, Kipping HSPU (along with scaling), teaching Strict Gymnastic Strength for all levesl
12-2pm – Advanced Class
Muscle-ups (bar and ring), Butterfly pull ups, advanced handstand skills, Strict Gymnastic Strength Overview
Prerequisites – None for Begginers
Advanced – 3-5 Strict Pullups and Dips.