March 29

Strength:
Hang Power Clean: E2MOTM for 10mins 4 hang power cleans, increasing weight each set

Conditioning:
21min EMOTM:
1) 10 Hang power cleans (135/95)
2) 12 Box Jumps
3) 50 DU

March 27

Strength:
S2OH complex: 5 sets of 3 Push Presses + 2 Push Jerks + 1 Split Jerk

Conditioning:
8min AMRAP:
10 S2OH (115/85#)
10 T2B
12 S2OH
12 T2B
adding 2 reps after each round

The End of the Open

Hierarchy,

As you all know, we have entered the final week of the 2017 Open. In a few hours, Castro will announce the final workout (with plenty….. of…… unnecessary…. dramatic……pauses).

We are so proud of each and every one of you that has been doing the Open. The heart, effort, camaraderie, and joy we’ve seen over the past month have been nothing short of extraordinary. Thank you for coming out for miserable workouts to push yourselves and thank you  for staying to cheer on others. You’ve shown exactly what makes Hierarchy special.

Since it is the final week, we’d like to announce two events to celebrate!

As you all remember, Coach Owen and Coach Dave kicked off the Open by throwing down in a Friday Night Lights style showdown. Well what better way to finish than another showdown? Proudly announcing for your viewing pleasure this Friday evening:

Coach Crob vs. Coach Sarah vs Xylena vs Luvean

This is going to be a showdown of epic proportions. Anyone who has seen them in the gym knows all four of these women are absolute badasses, so come on out and watch them crush 17.5! Also as a special treat, we will be filming the heats on Friday as part of an upcoming video about CrossFit Hierarchy!

Secondly, we’d like announce a post-Open celebration, to be held on Saturday afternoon at Midlands Beer Garden at 5pm. Forecast for Saturday is 75 and sunny, perfect weather to celebrate the end of the Open!

We hope to see you all on Friday night and Saturday afternoon. Congrats again on making it to the end!

Sincerely,
-Management

March 22

Gymnastics:
Muscle ups: 5-5-5-5-5
or Weighted Strict Pull-ups: 5-5-5-5-5
Hollow Rock holds: 2x :45

Conditioning:
3min max burpees
2min max box jumps (30/24″)
1min max wall walks
Rest 6 mins and Repeat