Workout And Words For March 19th - 15.5 Open BBQ and Fundraiser

On March 28th we will be celebrating the end of the 2015 Welded Open with a BBQ that will include food from Men Wielding Fire and Craft beer from Brewers Cabinet! We will be holding the Open workouts early on Saturday morning so that we can start the BBQ at 12pm.

Along with the Open and BBQ we will also be holding a fundraiser for the Canine Rehabilitation Center and Sanctuary of Northern Nevada. This non-profit organization helps to rehabilitate neglected dogs that are often left to die. To help raise money for CRCS we will be asking for a $10 donation per plate which will include an unlimited supply of Brewers Cabinet beer! We will also be raffling off prizes throughout the day that will include nanos, gift cards from local businesses and much more!

Anyone is welcome to attend this event and we encourage all of our members to come on out and enjoy the last workout of the Welded open all while helping to support a local non profit! Below is more information about CRCS and what they do. If you have any further questions about this event please contact [email protected]

Canine Rehabilitation Center and Sanctuary (CRCS) is a 501(c)3 non-profit organization. Our mission is “To inspire,educate and motivate the human spirit. To save, nurture and love the canine spirit and to bring the two together to change the way the world views, rescues and places homeless dogs.”

Beating The Odds. One Dog At A Time.

We are dedicated to helping dogs recover from trauma such as abuse, neglect, long term confinement, and other special cases. Our program provides rescue, recovery, socialization, training, and placement for dogs that shelters and rescue organizations cannot place.
Our program is dedicated to the dog that sits in a shelter for a year or longer waiting patiently for someone to come along and say “that’s the one I want” only to meet the dog and then say “no thanks”.
We are dedicated to the dog that is unlucky enough to be a product of a puppy mill and live years in a cage, unaware of what it feels like to run free.
We are dedicated to the dog whose owner isolated her in a yard for years and forgot to socialize her, stimulate her, and offer guidance.
We are dedicated to the dog that is ill due to environment or age and doesn’t have a family or home to call their own.
We are dedicated to the dog that, because someone forgot to take the time to work with them, ended up in a shelter, adopted then returned then adopted then returned.

GROUP CLASS WORKOUT

Warm Up:

Double Under Practice!!! Tabata 8 rounds 25/10

then 2 Rounds 15 PVC pass throughs, 10 air squats, 10 push ups

Skill:

12 Minutes Foundational:Intro into Kipping Pullups

Advanced: C2B/ Muscle Up Practice

Metcon:

Dynamic

7 Min AMRAP

3 Power Snatches 95/65

6 Lateral Burpees

9 Air Squats

rest 2 minutes

7 Min AMRAP

3 Power Snatches 115/85

6 Lateral Burpees

9 Air Squats

Foundational

7 Min AMRAP

3 DB Snatches each arm

6 Burpees

9 Air Squats

rest 2 minutes

7 Min AMRAP

3 DB Snatches each arm

6 Burpees

9 Air Squats

Mobility:

Pre – Single Leg Flexion (pg. 303)

Post – T-spine smash on roller or double lacrosse ball

ENDURANCE CLASS WORKOUT

Warm up:

Hip stretch

Pose method practice

Metcon:

5k test

Mobility:

Runners mobilization

MOBILITY CLASS

Breaking down 15.4

LADIES CLASS WORKOUT

Warm-Up:

3 Rounds

10 Goblet Squats, 10 KB Swings, 15 Sit-Ups

Skill:

Rope Climbs

Metcon:

Partner WOD

12 min AMRAP

Buy In: 1 Rope Climb (each partner)

3 Deadlifts

2 Squat Cleans/Cleans

1 Jerk

Rest 3 Mins

12 min AMRAP

Buy In: 1 Rope Climb (each partner)

6 Thrusters / DB Thrusters

20 Double Unders/ 60 SIngles

SKILLS CLASS

OHS Practice

T2B