Wednesday 2/22/17

Wednesday 2/22/17

The clock is ticking. Really loud. Tomorrow night, the world will find out what 17.1 is. (ie. Mario, Mark, Trent, etc. we don’t know what the workout is. We don’t write it. That’s part of the fun.) Join us at the gym as we gather round the projector to see the announcement all together as one big family.

Two brave souls will do the workout tomorrow night. (No one else. Just them. Think of it as a demo for everyone else.) They’ll have just a few minutes to warmup and game plan. The rest of us mere mortals will do the workout on Saturday night.

If you absolutely cannot make it Saturday night, you can get scored Friday morning at 6 am or Friday night at 7 pm. SIGN UP for class. (I’m talking to all of you that have been in the gym longer than a month. My New You Challenge Ladies sign up for class like it’s their job and I love them for it.) If you need to get scored Friday night, choose the “17.1 Scoring…Because you can’t come Saturday” class.

The details above only apply to this week, 17.1. For the following 4 weeks, you can get scored during any class time on Fridays.

POINTS – Every single person on each team contributes.

+1 Point – Attendance: Every team member that completes the workout each week of the Open during any 6am, 9am, 12:15, 5pm or 6pm class on Fridays earns one point for their team. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors of all ages!

+2 Points – Thursday Night Throwdown: First two athletes that volunteer to throwdown on Thursday night earn their team two points. Rx or scaled, teenager or masters, doesn’t matter. Individual athletes may only earn this bonus one time.

+3 Points – Top 3 scoring Male & Female Rx & Scaled (including Masters) team members each earn three points for their team each week.

+5 Points – Spirit of the Open: Each week we will pick one athlete who displays amazing SPIRIT during that week’s workouts. You’ll find this person cheering others on, volunteering to judge others, helping people get prepared, doing something amazing they never thought possible, gaining a new skill, etc etc.

TIEBREAKER – In the event of a tie, a 6th bonus workout will be announced.

REPEAT WORKOUTS – If you choose to redo a workout, you will take the second score for better or worse.

PRIZES – Details will be announced soon. It will be awesome.

Warmup
Speed Ladder
Hip Mobility

3x
1/1 Getups
5 Down-dog Push-ups
10 Kettlebell Swings

Conditioning

“Architect”

Levels 2-4

24 Minutes E4MOM (6 rounds)

12 Alternating Reverse Lunges (that’s 6 per leg, for those of you who don’t understand what “alternating” means)
12 Pull-ups
12 Box Jumps

L4 – 2Kb Farmer Hold Lunges 2×24/18
L3 – 2×20/14
L2 – 2×16/12

Levels 0/1

24 Minutes AMRAP

12 Alternating Reverse Lunges
12 Ring Rows
20 yd Broad Jumps (one time down the turf)
Rest 60 seconds

L0/1 – light kbs (goblet lunge) or no weight