Class Schedule
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Wednesday 2/24/16

2016 OPEN Announcements!

  • Heat & Judging Schedules will be posted every Thursday Evening by 10pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG).
  • Every Saturday we will have heats scheduled from 9am-11:45am. There will be no regular Saturday classes during the OPEN.
  • Any registered athlete not able to attend Saturday must email by the Wednesday of each week. Do to the amount of people we have registered it is extremely important that you email me each week by Wednesday if you will NOT be there to participate.
  • I will also need an email from any judges that are unable to judge the following week!



A1. Kipping Pull-Ups; 10-15 unbroken reps x 3 sets, rest 45sec

*Scaled – :60sec Kipping practice

A2. Nose-to-Wall Handstand Hold; 45-60sec x 3 sets, rest 45sec

A3. Strict Supinated Pull-Ups; Max Reps x 3 sets, rest 45sec

A4. Hollow Rocks or Holds; 45sec x 3 sets, rest 45sec


B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500/400 Meters

Run 400 Meters or AD 800m

30 Push-Ups

*Time cap each 8min period is 6min



Wod will be posted at gym