Today we tackle 19.2! Reminder that there are no regularly scheduled 5:30 or 6:30 PM classes at either location, but instead we will be hosting Friday Night lights

“19.2”

OR IA 19.2
In 16 minutes complete as much work as possible

  25 toes-to-bars
  50 double-unders
  15 squat cleans

  25 toes-to-bars
  50 double-unders
  13 squat cleans

  25 toes-to-bars
  50 double-unders
  11 squat cleans

  25 toes-to-bars
  50 double-unders
  9 squat cleans

Fitness: 75/55 (95/65)(115/75)(135/95)
Performance: 95/65 (115/75) (135/95)(155/105)
Open: 135/95 (185/115) (225/145) (275/175)

Alex flying through some burpees!

**Throughout the Open Thursday, Friday, & Monday will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching.

Hey Team, as many of you have heard, Coach and Friend Marissa Martinez is moving to Boston for a new job opportunity at the beginning of March. I know, I know, BOOOOOOOO but this is a really great chance for her to advance her career and for that we are so happy for her!

However, it would not be right if we didn’t send her off with a hell of a workout and as many sweaty hugs as possible. So this Saturday (3/2) we will be having a going away workout at CFH at 12:00pm for any and all who are interested.

Come by and give her some love and have one final butt kicking before she heads off to Boston!

P.S. If you brought Rose Champagne she wouldn’t be sad :)…….also, feel free to raise your glamour level to the max!

WOD
500 M Row
40 KB Swings
30 Sit ups
20 Burpees
Rest 2 minutes
3 Rounds 

**Throughout the Open Thursday, Friday, & Monday will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching.

Skill/Strength WOD
Box Squat 3/3/3/3/35
I’s, Y’s and T’s after each set 

WOD
7 Front Squats
3 Ring Muscle ups
7 Rounds  

Fitness: 95/65 (14 Front Squats) (5 Box Dips/5 Strict Pull ups) 
Performance: 135/95 (5 Ring Dips/5 Strict Pull ups)
 Open: 155/105 (3 Ring MUs) 

**Throughout the Open Thursday, Friday, & Monday will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching. 

WOD
35 Doubles
8 Toes to Bar
 10 Strict Press
3 Rounds 

Rest 2 minutes 

35 Doubles 
10 Toes to bar 
12 Push Press
3 Rounds 
Rest 2 minutes 

35 Doubles 
12 Toes to bar
14 Push Jerk  
3 Rounds 

Fitness: 75/55 (95/65)(115/75)
Performance: 95/65 (115/75)(135/95)
 Open: 115/75 (135/95) (155/105) 
30 min Cap 

**Throughout the Open Thursday, Friday, & Monday will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching. 

CF Strength WOD
Squat Clean 3/3/2/2/1/1 (build in load) 

CF WOD
5 min AMRAP
15 Power Cleans
30 Air Squats   

Rest 3 minutes 

5 min AMRAP
 5 Power Cleans 
25 Air Squats 

Fitness: (95/65) (135/95) 
Performance: 95/65 (185/125)
 Open: 115/75 (205/135) 


DRIVE
6 Ring Rows
12 Cals on C2 Bike 
12 DB Hang Clean and Jerks (6 on each side) 
18 Walking Lunges with DB
10 Rounds
 28 min Cap 

CF Strength WOD
Split Jerk
8 Sets of 2 starting at 70% and building up 

CF WOD

WOD
15 Box Jumps
10 Shoulder to Overhead 
5 Bar Muscle ups
5 Rnds 
Fitness: 95/65 (10 pull ups) 
Performance: 135/95
Open: 155/105 




DRIVE
6 min AMRAP 
12 Goblet Box Step Ups
12 Alt DB Snatch
 
Rest 2 minutes 

6 min AMRAP 
30 Burpee Box Jumps
Max Pull ups

Rest 2 minutes 
6 min AMRAP 
12 KB SDHP
12 Goblet Squats

Today we tackle 19.1! Reminder that there are no regularly scheduled 5:30 or 6:30 PM classes at either location, but instead we will be hosting Friday Night lights!

19.1
15 Min AMRAP
19 Walls Balls
19 Calorie Row

Full standards can be found here

For the regular class it will be coaches choice as to how they run the workout. If we have a big group we will do heats and have athletes/judges cheer people on and count reps. It is a great time to zone out and have a personal rep counter and cheerleader during your 15 minutes in the pain cave.

Are you Signed up to the Open? It’s not too late, registration is live until Monday night at 8 when scores are due!

**The Open is coming up next week! Thursdays, Fridays, and Mondays will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching. 

WOD

21/18 Cal C2 Bike
18 Sit ups
15 Burpees
12 Shuttle Runs
9 Hang Cleans
5 Rounds 

27 min Cap 

Fitness: 75/55
Performance: 95/65
Open 115/75

Coach Geo talks about a few ways to get optimize your performance on the bike. RPMs and the Damper are a great tool depending on the stimulus of your workout.

**The Open is coming up next week!
Thursdays, Fridays, and Mondays will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday.  Be aware that we do not know the open workouts so the movements could be similar. 
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout.  If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching. 

New to Crossfit and want to learn more about the Crossfit Open?
Curious what Industry Athletics will be doing this year for it?
Not sure if you should register or why you should sign up?
Looking for insight on how to attack the workout and if you should retest?

If you answered yes to any of these questions, than I highly recommend you have a listen to Episode 6 of the Industry Athletics Podcast! In this episode Geo, Davidson and Nicole cover all these questions & then some! Have a listen and let us know what you think!