ALL OPEN WORKOUTS WILL BE POSTED ON SATURDAYS FOR EVERYONE TO PARTICIPATE. THERE WILL BE 3 TIME SLOTS OVER THOSE 5 WEEKS: 700-8:30 am, 8:30-10:00 am, and 10:00-11:30 am. THIS SHOULD GIVE US PLENTY OF TIME FOR EACH WORKOUT.

Fitness

Friday 03-06-15

Strength:
A. Back Squats, tough single in 8 attempts ONLY

Open athletes: this is not a 1RM, just build “heavy”
+
Workout:
12 Min Amrap of:

10 Dumbbell Snatches- alt every other
10 Box Jumps- Step Downs
100 M Run, 125 M Row, or 30 Double Unders
+
Open Athletes:
A. Perform as is
+
Alternate Workout:
5 X 30 Secs @ 100% on Rower, rest 2 mins

Fitness Program Description

Performance

Friday 03-06-15

Strength:
A. Back Squats, tough single in 8 attempts ONLY

Open athletes: this is not a 1RM, just build “heavy”
+
Workout:
12 Min Amrap of:

10 Dumbbell Snatches- alt every other 55/35#
10 Box Jumps- Step Downs 24/20″
100 M Run, 125 M Row, or 30 Double Unders
+
Open Athletes:
A. Perform as is
+
Alternate Workout:
5 X 30 Secs @ 100% on Rower, rest 2 mins

Performance Program Description

Competitor WOD

Friday 03-06-15

OPEN WOD 14.2:
Every 3 minutes for as long as possible complete:
+
From 0:00-3:00 mins:
Complete 2 rounds of:

10 Overhead Squats
10 Chest-to-bar Pull-ups (rest remaining time)
+
From 3:00-6:00 mins:
Complete 2 rounds of:

12 Overhead Squats
12 Chest-to-bar Pull-ups (rest remaining time)
+
From 6:00-9:00 mins:
Complete 2 rounds of:

14 Overhead Squats
14 Chest-to-bar Pull-ups (rest remaining time)

Etc., following same pattern until you fail to complete both rounds.

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

Recent Blog Posts

No Victory Too Small
|
Plans for The Open
|
The CrossFit Open: Jump on It!
|

Masters WOD

Sunday 03-01-15

Tabata Sunday
Weighted Walking Lunges w/KB
Planks (Adv. Hollow Body Holds)
Sprints – 20 M Shuttles
Sit-ups (Adv. L-Sits)
No Press Burpees to Target

Kids WOD

Thursday 03-05-15

The Crossfit Kids class is cancelled tonight.