Most Recent Benchmark was FRAN on May 7,2018 (42 days ago)

Friday Mar 9,2018

Heat Assignments:
Heat 1, 6:10pm: Pete, Joel, Andrea, Andy, Luis
Heat 2, 6:30pm: Frank, Codi, Lance, Joey, Jessica B, Matt C
Heat 3, 6:50pm: Adam, Andrew, Mark, Ruby, Bobby, Jessica G
Heat 4, 7:10pm: Heidi, Adrian, Michelle, David, Yoshi, Carbs
Heat 5, 7:30pm: Tony S, Ryan, Adrie, Jacque, Nicole, James
Heat 6, 7:50pm: Eric, Jennah, Gus, Mitchell, Tony G
Heat 7, 8:10pm: Luna, Maria, Matt B, Cynthia, Tomas, Ashleey

If you do not see your name listed, you forgot to sign up on the white board. There are two spaces available, first heat and 6th heat.  First come, first serve!  And get your name on the board next week! ;-)  Good luck tonight everyone!  Let's work hard and have fun!


Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaling options are single unders, 45/35# OHS, pull ups and 35/20# DB snatches

Time cap: 14 minutes

Open athletes, gym will open at 4:30pm.  Please review the movement standards and guidelines prior to arriving. See more here

Check out Nicole Carroll's wod demo and tips!  Watch to the end.   (WFS)

If you are not participating in the open, come by and give our athletes a shout out!  Fun starts at 6pm.

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