Monday, 2/29/2016

Don’t forget to submit your score for 16.1 on (login) no later than 8 p.m. Monday 2/29/2016! That’s also the deadline for signing up for the Open and completing the workout!

If you want to do Open workout 16.2 on a day other than Saturday, 3/6 please let me know so we can plan! All you really need is someone who knows the standards to judge for you. It doesn’t have to be a coach! Be sure to watch the announcement of the workout on Thursday at 8 p.m.

FREE Shoulder Mobility Workshop courtesy of Airrosti on Tuesday, 3/1 at 6 p.m.
Sign up here:


Shoulders (external rotation)

3 Rounds:
15 Box Jumps (24″/20″)
10 Handstand Push-Ups
5 Power Cleans (155#/105#)


4×15 V-Up Sit-Ups (add weight if possible)

100 Banded Good Mornings

Post your results to the comment section.


  One thought on “Monday, 2/29/2016

  1. Coach Cat
    February 29, 2016 at 9:45 pm

    100 calorie row in 8:13
    5×3 squat cleans @ 145#
    Metcon – 5 rounds: 7:40 rx’d
    Cash Out: 5 rounds: 250m row, 6 OHS @ 85#, rest 1 minute


  2. March 1, 2016 at 7:27 am

    8:11 – box HSPUs, 105# PCs. Did core.


  3. Pete (PM)
    March 1, 2016 at 7:34 pm

    8:06 – 3 rounds of: 15 x 20″ box jumps, 10 x tripod pushups on box, 5 x 75# power cleans,
    Coach Nick made the warm up extra fun with 400m run while holding water in mouth and Nick-style stretches.


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