10 am Yoga
11 am Open Floor
If anyone needs to do the workout today for an official score, please coordinate with one of the coaches to be judged and a time to do it.
The calm after the storm
Don’t forget to register for the Open and sign up for a heat this morning.
Recommended warm up:
Complete 15 minutes before your heat time.
General warm up: Row 5 minutes gradually increasing pace each minute.
Mobility:
Foam Roll: Quads, thoracic spine and lats.
Lacross ball: Glutes, scapula and upper traps.
Stretch: Couch stretch 1 minute each side.
Specific warm up: 3 rounds with empty bar
8 in place overhead or front rack lunges
4 burpees
4 pull ups
16.1 has been announced. It is not too late to register. We will be doing the workout on Saturday morning at the gym. Heats have been posted in the calendar. Heat 1 begins at :15 and will run every 25 minutes.
Let’s get registered. We will be picking teams today for the Gantry Intramural Open Competition. Register for the Open and submit you name for team. And get ready for the Open!
Don’t forget to register for the Open, and don’t forget to sign up to be placed on a team for the Gym Intramural Competitions. We will be selecting teams in the next two days, so lets get all your names on the list.
Three days until the announcement of workout 16.1. You have One week to sign up. The Open is a great opportunity for you to test where your fitness is at. Whether thesis your first month doing CrossFit or third or fourth year. The Open serves as a great opportunity to set a baseline for your fitness if you are a first timer OR to compare your performance in the Open to previous years.
We have 37 members signed up for the Open and on Team Gantry. Please also sign up for our in house Intramural Open Competition. Teams will be picked this week. We will do Open workout 16.1 on Saturday morning at the gym.
10 am Yoga
11 am Open floor