MARK YOUR CALENDAR
THE WEEK AHEAD:
Mon: Strength- 3x 3 Snatch Deadlift+1 Snatch Pull, Workout: AMRAP in 10 MINUTES- Alt. DB Snatch, Rope Climbs
Tues: Strength- Bench Press 3×10, Workout- Death Row- EMOM20, MIN 1 – Cal Row, MIN 2 – Burpees
Wed: Strength- Clean Deadlift 3×3, Push Press 3×3, Workout- 2 ROUNDS FOR TIME: Box Jumps, Push Press, Run
Thurs: EMOM10-Medball Front Squat, Medball Ground to Overhead, Row or Bike, EMOM10- Medball Sit- Ups, Russian Twist, Row or Bike
Fri: Week 2 OPEN WORKOT- 22.2
Sat: FOR TIME- Run, DB Front Squat, Bar Muscle-Up
Sun: Workout- 3 MIN RUNNING CLOCK: Double Unders, 15MIN AMRAP: Wall Walks or Strict HSPU, Deadlifts, Bike
Coach April’s Open Gym Workout of the Week:
30 Rounds For Time
500/400m Bike ERG
1 Sandbag Over Shoulder (200/150)
- SCALING OPTIONS:
Sub 1:00 of any form of cardio if no Bike ERG is available
Modify the Ring Muscle-Ups to Burpee Pull-Ups 1 for 1
Scale back the Sandbag weight as needed or Sub 1 Power Clean 225/155 if no Sandbag is available
Time Cap: 60 minutesSome advice from April: “This one is all about consistent pacing throughout the entire workout. Stay aerobic but pay attention to minimizing transition time.”
STUFF YOUR COACH IS READING, HEARING, WATCHING, USING OR BUYING
Take a Fit U class for FREE until March 31.
Fit U combines muscle-sculpting strength training with bursts of calorie-torching cardio to get your heart pumping and muscle burning. See schedule.
9 more Kids classes and 2 Athletic Youth Performance now on the schedule.
The Open continues.. week 2.
It is simple: 1 workout a week, for 3 weeks. CrossFit Mainline will host Friday Night Lights beginning Feb 25th at 4:30PM. We will all come together for the workout with back-to-back heats from 4:30PM until 6:30PM. It is an absolute blast – and a positive experience that will remain with you for life. The last week, March 11th, will be BYOB with food provided! Also: we have some pretty cool 2022 Open Shirts this year.
The Ultimate Open Schedule
Should you redo it? When should I rest? What about my regular classes? The Open brings a lot of disruption to your everyday gym life. Check out this schedule backed by science that will help you program in workouts, rest, and yes…a redo.
New Reebok Gear at 40% Off Sitewide
February just got wayyy better. Use code “OHYEAH40” for 40% off sitewide at Reebok, including certain already discounted Nanos. Perfect for when you wear out your current pair repeating 22.1.