Open gym this Sunday.

By popular demand. We are offering open gym time. We will also post a body weight wod. Enjoy the last day of regionals everyone.

Drop in rate $15.00

Hours: 8 to 10am only.

0973: Saturday 8AM & 9AM – drop in’s welcome.

0972: BW Saturday!
Class times 8-9am only.
WOD1: 8 minute Amrap
• 8 superman rocks
• 8 hollow rocks
• 8 HRPU
• 8 pistols

WOD 2: 7 minute Amrap
• 7 HSPU
• 7 strict pull ups
• 7 strict TTB
• 7 strict chins

WOD3: Tabata this
• Squats (hold parallel at rest)
• Plank for :20 sec then mt climber for :10 if you must rest do it on your feet.

Finish: Zapo run.

0972: Welcome Super Regionals to the Hood!

I would like to personally thank each and every member of our community for the great showing on Wednesday for the Fox 5 TV Extravaganza. It was a solid showing and not only great representatives of 2120 but more importantly, the CrossFit brand itself. A huge thanks to Coach Glassman for showing up at our facility with 2120 in the background during the interview. It was very much appreciated by all of us at 2120. Also, thank you Heather Lake for bringing your talents to the Surf & Turf box by the Sea. As a special thanks, I have written a little gem of a WOD here to show my appreciation. I did this Thursday and I originally wrote down 50 burpees, but 101 just felt so right! Enjoy CDM

WU: 100 SU, 4×10 squats, 4×5 hanging KTC, 3×8 bb push press

WOD: FT-35 minute cap!
• 100 DU/SU
• 50 Wall Balls 20/14
• 50 pull ups
• 50 GTO @ 2/3 BW
• 101 2120 Burpees

GA: 2X30 SU, 25 or 50 squats, 6×5 pull ups, 25 hang to overhead, 35 burpees

0971:

WU: Shoulder mobility & 10 minute dynamic warm up.
STRENGTH: Push Press
• 8@80% P
• 6×2@90% P
• 6×2@100% P
• Press 2×2@100% P

WOD: 7 rounds
• Row 20 cal
• 15 kb swings 70/53
• 100 m sprint
• 1 minute rest

Fox 5 with Heather in the AM!

Fox 5 with Heather Lake at CrossFit 2120.
5: 15AM: No TV time.
WOD 1: 15 minute AMRAP:
• 5 Burpees
• 8 V- ups
• 30 sec plank hold
• 15 squats
• 8 HRPU
• 10 m walking lunge
• 100 m run
WOD 2: 12 minute AMRAP:
• 4 Thrusters 95/65
• 8 pull ups
• 12 box jumps 24/18
0600 AM
WU: 5 minutes
0610: WOD 1
0625: set up for WOD 2:
0640: WOD 2 (On-Air)
0700: WU: 5 minutes
0705: WOD 1
0730: Coach Glassman interview.
0730: (On-Air) Bergener warm up during interview.
0740: WOD 2 , Grace or Snatch?
0800: WU- 5 minutes
0805: WOD 1
0825: (On-Air) WOD 2 – 10 minute AMRAP
• 4 HSPU
• 6 squat clean or power clean 135/75?
• 8 Ring rows
• 10 KTE
0900: Prepare for BW wod:
0910: Start 0915 (On-Air)
BW WOD:
• 16 mt climbers
• 20 skaters
• 20 m single leg broad jumps
• 10 atomic sit ups
• 10 m Handstand walk or bear crawl
• 16 box split squats.
• 10 wide position push ups

0969:

WU: Shoulder, hip and posterior mobility

STRENGTH: OHS – 15 Minutes to find a 5RM
Oly:
• 3X1@50% of 5RM
• 3X1@60% of 5RM
• 3X1@70% of 5RM
• 5X1@80% of 5RM

Finish: 5 minute blowout –
• 16 mt climbers
• 3 burpees
• 6 TTB