2.11.2019

FRIDAY NIGHT LIGHTS!!!

Every year, CrossFit HQ runs a five-week event called “The CrossFit Open." We have created our own version called the "Intramural Open." We will use the WOD's from The CrossFit Open and the same standards which are announced every Thursday night starting on the 21st. Sure, you can sign up for the CrossFit Open and compete against the whole world but the Intramural will be a separate event. You can sign up for just the Intramural or both the Intramural and the CF Open.
We are interested in helping you push to new levels in fitness and get
100 high fives from your CrossFit Granbury community.

This year all the proceeds for the intramural will go straight to new equipment at CrossFit Granbury!  We have a wish list going and we would love to bless you guys for your dedication.
Some of the ideas on the list are:
GHD, Ski-erg, padded plyo boxes, more bumper plates and thick gymnastic mats.

We are excited to host Friday Night Lights at our gym yet another year.
We will do two teams for the event and do a battle of the box style competition.
Team Captains and teams will be selected by Friday February 15th, so sign up NOW.
No pressure... ask anyone that has done our intramural open before,
it's super fun and no need to be an RX'd athlete to have fun during it! 

We are also chatting with some other boxes close by to see if they'd like to join us for at
least one or two of our Friday Night Lights for some community fun =)

Sign up and join ALL five nights of fun for only $20 by clicking here! 

Strength Skill:
3 Rounds
10 Strict as Possible Pull ups
20 Counter Balance Abs

3 Rounds
10 Bentover Row/Side
10 Split Squat/Side

WOD:
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
9 sumo deadlift high pulls
RX: 95/65
Intermediate: 65/45
Beginner: 45/35

Click on the exercise names below to see a demo of the movement:
• The Thruster
• The Hang Power Clean
• The Sumo Deadlift High Pull

Scaling
Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.