Monday, February 20th 2017

The 2017 CrossFit Open starts this week!  As mentioned previously we will be running a Friday Night Lights style Open.  That means for the next five Fridays there won't be any traditional Friday night classes available. Instead, people can come in anytime between 4:30-7:30. They come in, sign up for an open heat time, and then help judge while they wait for their heat time. Heats will be first come, first serve so if you need to be out by a certain time then you need to come early to get the heat time you need. Hopefully, most of you plan on participating in the Open whether it be as an athlete or spectator.  The Open only comes around once a year so have fun with it and commit to going 100% on each workout.  Oh and this goes without saying but feel free to bring some post-workout adult beverages.  

1. Strength

Back Squat : 1 Rep Max

2. Conditioning

Complete as many rounds as possible in 4 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Rest 4 minutes

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Power Snatches, 95/65 lbs