Saturday 3.11.17


  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Each Saturday we will be performing the Open workouts during the 9:30am class. If that time does not work for you, you can always get it done during Open Gym times. Just let us know your score so we can track it for the Gym Open!
  • Weekly Challenge is up on the Open Gym whiteboard: For Time: 50 GHD Sit-ups



Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
    6 Chest to Bar Pull-ups
    6 Squat Snatches (95lb / 65lb)
Then, 3 rounds of:
    7 Chest to Bar Pull-ups
    5 Squat Snatches (135lb / 95lb)
*Prior to 12:00, complete 3 rounds of:
    8 Chest to Bar Pull-ups
    4 Squat Snatches (185lb / 135lb)
*Prior to 16:00, complete 3 rounds of:
    9 Chest to Bar Pull-ups
    3 Squat Snatches (225lb / 155lb)
*Prior to 20:00, complete 3 rounds of:
    10 Chest to Bar Pull-ups
    2 Squat Snatches (245lb / 175lb)
Prior to 24:00, complete 3 rounds of:
    11 Chest to Bar Pull-ups
    1 Squat Snatches (265lb / 185lb)

*If all reps are completed, time cap extends by 4 minutes.



Jumping Pull-ups
Squat snatches or Power Snatches with OH Squats permitted
Men use 45-75-95-115-135-155lb
Women use 35-55-65-75-95-105lb