February 25

Conditioning:
Teams of 3
2RFT:
150 Wallballs (20/14#)
90 Burpee Box Jumps (24/20″)
60 Thrusters (95/65#)
30 Squat Cleans

* 1 team member must be hanging from rig at all times for any reps to count

February 24

Open Workout 17.1

For those signed up for the Open this year, you will be completing the workout below with dumbell snatches. Regular classes will be using power snatches.

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell/barbell and 24-in. box
Women use 35-lb. dumbbell/barbell and 20-in. box

Time cap: 20 minutes

Injury Prevention and Movement Clinic

Crossfit Hierarchy,

With the Open about to start up and our desire to continue to Crossfit forever, our very own Melanie Smith has offered to host an Injury Prevention/Movement Prep workshop!

For those who don’t know, beyond being an OG CrossFit Hierarchy member, Mel is a physical therapist specializing in orthopedics, so keeping our bodies healthy is something near and dear to her heart! Those who do know her day job often pester her with lot of questions and comments at the gym about low back pain during kettlebell swings and dead lifts, shoulders hurting during overhead lifts and gymnastics, and how the heck you are supposed to use your glutes when squatting (Looking at you Coach Dave).

Mel will be hosting the workshop at H1 on Sunday, March 12th at 5:45pm (Post Barbell Club). The workshop will cost $10 and consist of the following:

  • Finding and maintaining postural neutral during lifts
  • Proper mechanics for squatting
  • How to achieve proper mechanics if you are having trouble getting to parallel or if your knees cave in/can’t fire your glutes etc.
  • Rehab exercises for shoulder health
  • A rehab-style WOD to make sure you’re paying attention

The workshop will last between 60 and 90 minutes and will be capped at 25 people given space and to allow time for specific questions. To sign up:

1) Sign up on FrontDesk as you would for a normal class
2) Bring $10 cash or check payable to Melanie Smith to the class. You will NOT be able to pay through FrontDesk.

Thanks to Mel for offering to run this and we cant recommend attending enough! Please contact Coach Dave with questions (Dave@CrossFitHierarchy.com).

-Management

2017 Open Logistics

Hello Hierarchy,

Its hard to believe, but the 2017 Open starts TOMORROW! At 8pm EST CrossFit HQ will announce the first workout of the 2017 Open, aka 17.1. For those of you who have signed up, get excited! For those of you that havent, what are you waiting for?? Click here to sign up!

The Open workouts will be automatically programmed as the  Friday Workout each week. For those of you doing the Open, there will be three opportunities to get judged:

Friday Night Lights
Regular classes will be cancelled on Friday evenings during the Open. Instead, we will be posting a signup sheet and running heats of the Open workout from 5-8pm at H1. The signup sheet will be on the whiteboard in the gym starting on Thursday, and heat will run roughly every 15 minutes (depending on the workout). Arrive any time between 5-8, sign up and go. We will also be running a marquee matchup each week, and we kick off the open with a throwdown of cardio titans: Coach Owen vs Coach Dave!

Saturdays at Ivy City
Each Saturday we will run heats of the workout at H2 from 11-2. For those of you who have worked out there before, you know it has a glorious amount of space. Come do the workout and go to the gin distillery nearby after, you’ve earned it.

Sundays at Open Gym
We will be hosting open gym on Sundays as usual and you are welcome to come do the WODs then. However you must coordinate having someone there to judge you as there will be only one coach on hang. Bring a friend!

In regards to judging for Friday and Saturday classes,  this is a collaborative event, you will be asked to judge your fellow members, a la Barbells for Boobs and the Winter Throwdown.

If you have any  questions regarding logistics, please contact Coach Dave at Dave@CrossFitHierarchy.com.

Good luck!
-Mangement

February 22

Gymnastics:
Muscle ups: 5-5-5-5-5
or
Weighted Strict Pullups: 5-5-5-5-5

Conditioning:
FT:
50 Wallballs (20/14#)
30 Deadlifts (185/135#)
30 Situps
50 Wallballs
20 Deadlifts
20 Situps
50 Wallballs
10 Deadlifts
10 Situps

President’s Day Schedule

Hello Hierarchy,

We will be running a holiday schedule at Hierarchy  on Monday, February 17th for Presidents Day. The schedule will be:

Hierarchy 1: 11am, 12pm, 5pm, and 6pm.
Hierarchy Ivy City: 10am, 11am, 5:30pm.

The Front Desk and Wodify schedules have been updated accordingly.

Also, the  open starts NEXT WEEK! Please go and sign up now! For more information, see our 2017 Open Post.

Please contact Coach Dave (Dave@CrossFitHierarchy.com) with any questions!

-Management