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2017 CROSSFIT OPEN SCHEDULE Posted by admin on February 19, 2017 • No comments

THE FOLLOWING IS INFO FOR THE NEXT 5 WEEKS of THE CROSSFIT OPEN (February 23 – March 27)

Thursdays:
The Workouts will be released by CrossFit HQ on Thursday nights at 7pm. We will have a get together at the gym at this time for the announcements. It’s a come one, come all gathering and food and beverages are encouraged. 7pm class will continue as planned but in an open gym style format to be able to get a workout in. Coaches will be on hand to assist you through the workout as well.

Saturdays:
We will not have our usual 9am community workout for the next 5 weeks. Instead, we will begin our gym wide CrosssFit Open team competition at 9am. If you would like to bring someone new to try us out, you’re still welcome to do so. We will just invite them to do a modified version of the Open workout for that week. Same goes to anyone wanting to try us out for the next 5 weeks. This is a great time to come see what our community is all about.

Registered Athletes:
You will have from 7pm Thursday to 7pm Monday to complete the workout for that week and submit your scores for approval. As a reminder, YOU must submit your scores through the games.crossfit.com website. We highly encourage registered athletes to do their best to attend the Saturday WODfest, but we will accommodate at a time needed to complete the workout. We just ask that you give us a heads up instead of just showing up.

Athletes on a team, but not registered through CrossFit to submit scores:
You are highly encouraged to attend the Saturday get together. If you cannot make this time to compete with your team, you can complete the workout at any designated Open Gym time and still receive points for your team. Accommodations will not be made to complete the workout during a regular class time.

Friday 2.24.17 Posted by admin on February 23, 2017 • No comments

A. Warmup:
Quick DROM
5:00 DU Practice
3 x 10 Wall Balls/Back Extensions

B. 20 Rep Back Squat
-Add 5-10lbs from 2/16

C. 3 sets of:
7 Good Mornings, 20% of DL 1RM
8 Heavy DB Rows, each side

D. TEST: For time
50/35 cals on the Assault Bike

E. Cooldown:
3:00 Lizard Stretch

Thursday 2.23.17 Posted by admin on February 22, 2017 • No comments

Check out the info on this years CrossFit Open structure HERE. Also, reminder about the 7pm announcement get together at the gym tonight. The 7pm class is still a go, but will be open gym style. Hope to see everyone there!

A. Warmup:
3:00 Banded Hip stretch, each side
3 x 10 Goblet Squats/Burpees

B. 4 Intervals of:
100m Sled Drag (away), Heavy
Max Rep Russian KB Swings
-Rest as needed

C. Cooldown:
100 Abs of Choice
3:00 Couch stretch

Wednesday 2.22.17 Posted by admin on February 21, 2017 • No comments

A. Warmup:
:50 easy, :10 hard, Assault Bike
*mash with Lacrosse ball while waiting
15 Man-Makers, alternate with a partner

B. 5 rds of:
Max calorie row in :60
Turkish Get-ups (TGU)
*Complete 40 total reps each round (cals + TGU’s)

C. Cooldown:
3 x 15 back extensions (scale-up: weighted)
Seated straddle, 3:00

Tuesday 2.21.17 Posted by admin on February 20, 2017 • No comments

Check out our Announcements board HERE for info on the next 5 weeks of the CrossFit Open

A. Warmup:
3 x 10 plate walks
3 sets of:
10 T2B (Practice consecutive reps)
10 DB Snatch (5 each arm, full squat)

B. Weighted Pushups, 5 x 10
-scale as needed

C. 4 rounds for time of:
7 Shoulder to Overhead, 185/135
400m Run

D. Cooldown:
3 x 10 each:
front raise, lateral raise, reverse fly

Monday 2.20.17 Posted by admin on February 19, 2017 • No comments

Check out our Announcements board HERE for info on the next 5 weeks of the CrossFit Open

A. Warmup:
3 sets of:
10 Banded Pull Aparts
10 Banded Row
10 Banded Good morning
10 Squat Jumps

B. Strict Pullups, 3 x max rep
set 1: Body weight
Set 2: add weight
set 3: add weight

C. OTM for 10:00
3 Power Snatch, TnG
3 Box Jumps, 30/24

D. Cooldown:
3:00 Couch Stretch, each side

Saturday 2.18.17 Posted by admin on February 17, 2017 • No comments

A. Warmup:
Overhead Squat Therapy

B. In teams of 2:

For time:
30 – 20 – 10 – 800m Med ball Run – 10 – 20 – 30
Overhead Squat, 95/65
KB Swings, 53/35
Over the box jumps, 24/20

*Alternate reps however. Each athlete must do all reps
-Med Ball run is together