0926:

2120 would like to thank everyone that made our BBQ & Open 15.5 wod a very special evening. Great food, great friends and one terrible workout. Proud of you 2120 for your participation in this years open. Last I checked we were just off the mark for making regionals. It is not how many reps we had but the commitment show up every week and go hard. Thanks again and we will see in the box Monday for another good one. Not necessarily a “Hero” but it does represent the Navy and it’s officer’s in a special way. 

 

The Chief

Max rounds in 3 minutes of:

  • 3 Power cleans 135/95
  • 6 Push ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

STRENGTH: 1 Max efffort DH pull ups// then 4X70% 1RM GA: we encourage you to drop down to that next size band.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

0901: Welcome Patricia to the 2120 staff

All of us a CrossFit 2120 are please to announce Patricia Lee  is bringing her talents to CrossFit 2120. Patricia as D.O.O will play many roles within our gym. Not only will Patricia bring Dan up to speed in this 21st century but her ability to bring us closer together as a community by planning box parties and other events. In addition to the Admin role Patricia will also be coaching class times during the week. I am personally very excited to have Patricia help me but ultimately make our box better in many areas in which we can improve. See you on Monday. CDM 

Evo 1- 10 squats, 5 push ups X 10

Evo 2 – max effort DHPU (3) attempts. If you use band? Drop down a size.

Evo 3 – 10 buckaroo wall balls, 12 lateral over the med ball jumps. X 6 min.

STRENGTH: 2 heavy thruster 2 CTB x 5min

15.1 & 15.1a available all class times ending after the noon session.

0883:

WU: Get familiar with each exercise then set up.

WOD: 4 minute efforts  X 4 rounds – rest only after rd 3

  • 4 minute  1: 4 SPU, 8 strict push up, 12 squats
  • 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
  • 4 minutes 3: 6 DL@bw, 4 OTBB
  • Rest 3 minutes
  • 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB

 

STRENGTH: Buddy carry relay 8X50m

0862: JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

WU: shoulder, lat, chest

STRENGTH: Press 3×5@65%

WOD: JT 21 15 9

  • Handstand push ups
  • Ring dips
  • Push ups

Finish: Mobility 5 minutes

GA: 15 12 9 stink bugs, banded ring dip & HRPU

 

0844:

WU: Hello Bobby

WOD: Make up Friday or:

Cindy: 20 minute Amrap

  • 5 pull ups
  • 10 push ups
  • 15 squats

or you can just go open gym time.

Holiday Schedule: 

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule