FRIDAY 3.15.19
Friday Schedule!
We are in the home stretch of the CrossFit Open! Only two more workouts left! There will be NO 6pm class this Friday for Friday Night Lights! Heats will start at 6:30pm, please show up early to warm up and get into a heat. Come hang out and cheer people on as they take on 19.4!
Gym Briefing
—Yoga will be on March 30th from 10:15-11:15—

***March Member Event***
March 23rd – Cubs vs Rockies Spring Training Game – 6:40pm @ Salt River Fields –
($34 – Lawn Seats – You can purchase tickets at https://www1.ticketmaster.com/event/1900558BC54A4958?tfl=Colorado_Rockies-tickets-Colorado_Rockies:_Tickets:_Spring_Training_Tickets-ticket_grid-16-Desktop-Landscape&utm_source=Member+Emails&utm_campaign=83cd1b97b6-January_Newsletter1_2_2018_COPY_04&utm_medium=email&utm_term=0_7dd0317882-83cd1b97b6-21666705

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period