Warm up 4 mins cardio 2 mins OH KB Walk 2 mins stretch 1 min Monkey Jumps Ab Circle 1-arm Rows 3x8 WOD 15 min AMRAP 2,4,6,… DEVIL Dogz Hand Stand Push ups 3 burpees after every set

A W E S O M E week 1 of the Open!!! Make sure to download your score sheet here, enter your points and send to your team captain (teams are in the attached picture and coach contact info is in point spreadsheet). https://docs.google.com/spreadsheets/d/1z7J_ctflDHoZDXhIYra4wwf1_91sLdPed4WhDiLoEwk/copy Week two’s OPEN theme WILL BE SPORTS/teams! Dress up all for Saturday’s OPEN WOD!!! Im hopin it’ll look similar to this: WOD 450 m/500m Row or 1100/1200m Bike Then, 4 Rounds of:

HAPPY BIRTHDAYS - Laura and Alexis - ABOUT 39 avg!!! So THATS what we are using Warm up 3 rounds of 13 JJ’s 13 T’s 13 pogos Then, 39 Hollow Rocks :39 secs hang :39 hole sit Pvc Snatch progression WOD 39 Power Snatches (65/95) 39 deficit Push Ups 39 Pendlay Rows Rest 2 mins 39 Burpees

AWESOME OPEN WOD 26.1 support!!! Happy Birthdays WOD COMING ON MONDAY - ALEXIS AND LAURA! Sunday WOD 20 min ANRAP OF 8 Romanian Dead lifts (135/185) 10 KB High Pulls 12 Med Ball Sit ups 14 Double Unders (25 Singles)

It’s go time!!! It’s party time! First, Happy birthday to my man, Mikey! And, second, 26.1 is here! We will be doing the first WOD today at 10, lets show up and support our athletes. It’s crazy hair and MIX/MATCH DAY! Earn more points to your team! Cheer on your teammates, and when the workout is done, time for some food and more fun! Don’t forget: Download your score sheet here to keep track of points and send to your team captain each week. https://docs.google.com/spre

Nof IT IS TIME!!! LET’S GOOOO!!!!!!! Elation Nation, time to get rockin on this OPEN. Lets make this a year to remember - our banner year for in-house excellence. Get signed up and start earning points for your squad: 2 top area coaches and athletes - LOOK OUT!!! We will be doing the first WOD on Saturday at 10, lets show up and support our athletes. I may be laying odds and taking bets on which team elevates in week one!!! (Jk about bets).We will be competing, cheering craz

LETS GOOO! Saturday theme is: MIX MATCH CLOTHESand/or BAD HAIR DAY! The following will help tally ur points! https://docs.google.com/spreadsheets/d/1z7J_ctflDHoZDXhIYra4wwf1_91sLdPed4WhDiLoEwk/copy 5 mins Cardio 4 min band cross sym Bend Over Rows WEDNESDAY WOD Tabata Power Cleans(65/95) 8 mins :30/:30’s Alternate OH Squats And Hollow Rocks Tabata Push Ups