HAPPY MARDI GRAS!

Normal Tuesday classes are canceled, but we will post any additional Open Gym or WODs on FaceBook and MindBody.

Mid City- 3610 Toulouse Street
6-7:00 am Open Gym with Sarah Hawley -
8-9:00 am Open Gym with Arielle Hunter
11am-1pm Open Gym with Clint

Downtown:1309 Magazine Street 
830am-1030 am Open Gym with Phil:  NOT recommended unless you are within walking distance or have a bicycle. 

Tuesday

Warm Up:
200m Run
+ 2:00 Row
+ 10 Scap Pull-ups/Kipping Swings
10 Russian KBS

WOD:
3 Rounds:
40 Med Ball Sit-ups
400m Med Ball Carry
30 Kettlebell Swings
300m Suitcase Carry
20 CTB Pull-ups
*30 min Cap

Cool Down:
3 x 5 Bent Over I, Y, and T Raise

Monday

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Toe Touch Squats
10 90/90 Hip Switches

Strength/Skill:
Squat Clean Cluster 1.1.1 x 3

WOD:
2 Rounds:
1 min Squat Cleans (165/110)
Rest 3:00
1 min Squat Clean (185/120)
Rest 3:00
1 min Squat Cleans (205/130)
Rest 3:00 

Cool Down:
2:00 Hang

Saturday

Warm Up:
8 Frames of Rowling with Partner

Strength/Skill:
Weighted Dip 5-5-3-3-2

WOD:
27-21-15-9
Row cal
Box Jump (24/20)
Pistol (total reps)
*18 min Cap

Cool Down:
50' Waiter's Walk/arm x 3

Thursday

Warm Up:
400m Run
+ 10 Scap Pull-ups
10 Kipping Swings
10 Pass Throughs

Strength/Skill:
GOAT 17-18 min 

WOD:
Four 4 min Rounds:
400m Run
1 min Max Muscle Ups
*Score runs and number muscle ups

Cool Down:
3 x 5 Bent Over I, Y, and T Raise

Wednesday

Warm Up:
20 Easy Burpees
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Yoga Push-ups

Strength/Skill:
Clean pull + Power Clean + Box Jump (1+2+3) x 5

WOD:
15.4
8 min Handstand Push-up/Clean Ladder (any style clean):
3, 3
6, 3
9, 3
12, 6
15, 6
18, 6
21,9 ...

Cool Down:
2:00 Hang

Tuesday

Warm Up:
Tabata Double Unders x 6
+ 10 Toe Touch Squats
10 Steps Walking Groiner with Sky Reach
10 Pass Throughs

Strength/Skill:
3 Point Dumbbell Row 8-10/arm x 4

WOD:
60 Dumbbell Thrusters (35/25)
40 Double Unders at the start of each minute
*12 min Cap

Cool Down:
3:00 Squat

Monday

Warm Up:
8 frames of Rowling with Partner

WOD:
OHS 5-5-5
Snatch Balance 3-3-3
Hang Squat Snatch 1-1-1

Cool Down:
Ido Portal Scap routine x 2

Saturday

Warm Up:
400m Run
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

WOD:
Split 50 Toes to Bar
Run 1 mile Together
Split 50 Toes to Bar
Run 1 mile Together
Split 50 Toes to Bar
*35 min Cap
​
Cool Down:
50' Waiter's Walk/arm x 3

Friday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Med Ball Squat Bow to Extension
10 Box Jumps

Strength/Skill:
3 Hand Release Deadlifts + 3 Box Jumps (3+3) x 5

WOD:
5 Rounds for Time:
20 Wallballs (20/14)
10 Deadlifts (225/155)
*15 min Cap

Cool Down:
2:00 Hang

Thursday

A CrossFitter walks into a bar and says, "OUCH!"

Warm Up:
3:00 Row
+ 10 Inchworms
10 Scap Pull-ups
10 Steps Walking Groiner with Sky Reach

Strength/Skill:
Single Arm Dumbbell Row
10-12/arm x 3

WOD:
5 Rounds for Time:
21 cal Row
12 Burpees Over the Rower (lateral)
5 Strict Pull-ups
*20 min Cap

Cool Down:
3 x 5 Bent Over I, Y, and T raise