How We Gather

Short one today. 

The Open always reminds me how much I truly appreciate our community. You show up every day and put yourself into some fun, but often VERY uncomfortable situations.

Like Open 19.2 and those of you that played the “I want to get past 8 minutes, but I really DON’T want to get past 8 minutes” game.

Workouts and decisions and strategizing and support all combine to help you grow, mentally and physically, in the most uncomfortable but supported space I can imagine. Where am I going with this?

A while back, some Harvard Divinity School students published a study on How We Gather. They wanted to know: outside of church and religious organizations, which groups and activities bring people together and have a positive impact on their lives?

I read this one many moons ago and still come back to it occasionally. With the internet, cell phones, and general convenience changing the way we relate to one another, the gym can be a powerful place for us all to connect.

Give it a look: How We Gather

Make it a great week!

Coach Heidi


Lululemon Shop Night: Tuesday, 3/5, 6:30-8:30

Join your fellow Halers and the crew of Lulu educators to find the right gear for you. We’ll have free reign of the place after they close the doors to the public at 7pm.

All are welcome–friends and family included. Their knowledgeable staff will be on hand to find you the best fit and style, from bra fitting to pants that don’t fall down.

Oh! And we’ll have snacks 🙂

Hale Open–Fridays from 2/22-3/22

Two down, 3 to go! Current score:

Night Owls 71 – Early Birds 68

Be sure to log your score in SugarWOD before 5pm on MONDAY.

Social media challenge for the week (due FRIDAY):

Post to Instagram or Facebook with a photo of yourself (NOT in the gym) HANGING. Bonus point for including a kid or pet! Because, well, they’re cute!

YOU MUST tag #haleearlybirds or #halenightowls to receive credit!

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

The Groupon is still up and running for $79!

Workout of the Day:


3 Rounds (for total time)
500-m Row
20 Burpees
Rest 2 min.

WOOOO! This is a cardio burner for sure. With only 3 rounds and SOME recovery, aim to go hard, but steady on the burpees. By the last 5 or so reps, you should feel like you really have to push to keep pace. This is also a great opportunity to learn more about your own pacing on the 500m row mid-workout. Play with timing, stroke rate, etc, to find what leaves you with the most gas for the burpees. 


20 min AMRAP
Run 200 m
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Run 200 m
15 Box Jumps
15 Wall Balls (20/14 lb.)

This is a take on a classic CF workout, Kelly. The wall balls and box jumps can be a fun combo, as both require power and hip drive to execute. Aim to keep runs steady and 75%; steady cadence on box jumps; unbroken wall balls as long as possible!


A. 5 x 3 Squat Clean
Add weight as you go

B. 10 min EMOM:
Clean Complex
1 High Hang Squat Clean
1 Mid-Thigh
1 Full

We’ll start with 5 sets of 3 squat cleans. These are NOT meant to be touch and go, but instead, heavy-ish (by the end) singles from the ground. Focus on a great set up each time. This will get you (and your nervous system) primed. 

This complex is similar to what we did with the snatch last week–goal is to feel the same movement and positions from the high hang, thigh, and bottom. You will have less momentum when you start higher, but it’s a GREAT way to test your form and see if your lifting changes as you go from hang and ground (it shouldn’t!) AND as you get tired!


5 Rounds for Time:
10 OH Walking Plate Lunges (35/25 lb.)
30 sec. Plate Squat Hold
10 Plate Thrusters

You’ll be spending a lot of time overhead today, and the plate can be a fun challenge. Work hard to stabilize–lock your triceps and keep your ribs down! This one will be a mobility challenge for some, and a simple burner, either way. This one shouldn’t wreck you–we’re waiting on Open 19.3!

Friday + Weekend: Open 19.3 & TBD

Open 19.3 will be announced Thurday at 5pm. Check the CF Games site for more info.

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