Welcome to a new week.  Lets hit it like the fist of an Angry God.

Don't forget the in house Throwdown this coming weekend.......watch out for tomorrows blog post which will give you a full rundown of the details.  We are also just 17 days away from the first Open announcement.  For those of you who don’t know what ‘The Open’ is, here is the dreamy Rory Mckernen to explain.

Yes it is true that nobody from our box will likely make it to regionals let alone the Games finals in LA, but for some (and me at least), having a leaderboard to compare yourself against the world, country, city, box or even directly against Rich Froning himself is worth the $20 entry fee.  

But just to be clear, you don’t need to enter the Open to do the work outs, they will be part of our usual box programming. As is tradition, we will be programming them on the Friday night starting on the 26th and they will run every Friday for 5 weeks. There will be Rx and Scaled divisions too.

In preparation for Open, we will be retesting one of last years work-outs tomorrow.

15.3 Retest.

14 Minute AMRAP

  • 7 Muscle ups
  • 50 Wall Balls (20/14) 
  • 100 Double Under

We will be spending a bit of time in the class working on Muscle Ups, for many of you they are one of the big movements that you strive to get.  They need to be built on a foundation of strength, once this is achieved, you can then layer on the skill and timing before finally building your confidence.  We will try to give you a template to follow to help you ultimately get a muscle up.  Its up to you whether you follow it or not.

Please note, the scaled option for this work out will be as per the open last year which is:

14 Minute AMRAP

  • 50 Wall Balls (20/14)
  • 200 Single Unders*

*If you have double unders then feel free to sub 100 DU in instead of the 200 Singles.

An if any of you want to reminisce about last years work out, here it is: