WOD, Tuesday - 2.3.15

6AM Class is Cancelled. Schools are delaying opening because of fear that the roads will badly ice over this evening. We are cancelling the 6AM for your safety. We hope to see all you 6AM Maniacs in our evening classes!

Friday Night Lights is this Friday. Don't worry about getting a team together, just get yourself signed up! Sign up sheet is at the front desk.

Some of you have noticed, we started carrying a new line of supplements at the gym. Pure Encapsulations is a medical grade supplement company. As their name suggests, their product is the purest on the market. We only carry the essentials here at the gym and if you are into buying protein, progenex is still a better option in that department. The entire coaching staff has been taking Pure Encapsulations for the past 3 months and we waited to launch it to you all until we felt it was the best possible move. This stuff is great. Get on it!

We Carry: 

Omega 3   -   Creatine   -   BCAA   -   Vitamin D   -   Glucosamine
Their Full Product line can be found here -> www.purecapspro.com/activelife

Warm Up

20 PVC Pass Throughs

10 Squat PVC Pass Throughs

10 PVC Overhead Squats


2 sets with an empty bar:

2 Hang Muscle Snatch+2 Overhead Squats+2 Snatch Pull Unders


1 set of the 3-2-1 complex (below)  



In 15 minutes, go as heavy as possible:


3 Snatch Lift Offs+2 Hang Snatch (power or squat)+1 Overhead Squat



CrossFit Games Open WOD 12.2

AMRAP in 10 minutes:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snacthes (165/100)

AMRAP Snatches (205/120)



Kossacks Down and Back

2 sets, 10 reps Squatted PVC Pass Throughs

2 sets, 10 reps Prone PVC Pass Throughs

3 Sets, 5 KB-OHS each hand not alternating

Accumulate 2 minutes in the bottom of a KB Waiter's Squat (alternate hands as necessary)



5 Rounds for Quality

500 Meter Row

10 GHD Sit-Ups

10 KB-OHS alternating hands every 5