20.1

Here it is! 20.1 … the first wod of our second Open this year!

Friday’s programming will be the open workouts for the next 5 weeks! We will be judging and encouraging each other through this together!

WOD - 20.1 - 10 RFT

  • 8 Ground to Overhead

  • 10 Bar Facing Burpees

    (95/65)

  • G2OH = Snatch OR Clean and Jerk

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CF Open

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Tonight the first wod announcement will be happening at 8pm! Any guesses? We’re excited (yet nervous) to see what this next Open season will bring!

Reminder- we will be putting the Open workouts into our Friday class programming for the next 5 weeks.

Strength - OTM x 8

  • 2 Hang Power Cleans

  • Start about 45% of 1RM P. Clean

WOD - Not For Time :

3 Rounds

  • 2 min Light Row/Ski/Bike

  • 3 Strict Pull ups

  • 6 Push ups

  • 9 KB Swings

  • 12 Air Squats

  • 15 Sit ups

    -Right Into-

3 Rounds

  • 2 min Light Row/Ski/Bike

  • 3 Hang Power Cleans

  • 3 Front Squats

  • 3 Push Jerks

Cool stuff

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Check out some fun things happening at the Strongman class! Can’t wait to see what else Coach Esek has in store for them!!

Body Armor- 4 Rounds (:40on :20off)

  • Strict T2B

  • Walkouts

  • PVC OHS

WOD- 4 Rounds (alt. OTM x 20)

  • Min 1- 5 Pausing OHS (50% of 1RM Snatch)

  • Min 2- 15/12 Cal Row

  • Min 3- 5 T2B + 10 Single Arm DB C&J (50/35)

  • Min 4- :30-:40 sec Handstand Hold

  • Min 5- 15/12 Cal Row

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking

“One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.”

Strength- Every 90 x 7 sets

  • Build to a heavy set of 5 reps

    WOD- 12 min AMRAP

  • 6 Handstand Push Ups

  • 9 Deadlifts (225/155)

  • 30 DU

When the open starts!

This year we are going to hold off on the Saturday night lights event we usually do with every open. Don’t worry.. it’ll be back next fall in full force! For this upcoming Open we are going to be putting the workouts as our Friday class wods. If you miss it and want to make up the workouts do so by coming to any Open Gym time slot!

We do not require you to sign up worldwide but it is kinda cool to see where you place against your age, division, country, state, etc… There are a lot of different categories now! See for yourself at games.crossfit.com

Our annual in-house competition is coming up though! If you’ve competed in the past you know how awesome of a competition it is! Start buzzing for a partner (MM or FF), an all levels come. This year it will take place December 7th! (CFU members only please)

Strength- Alt OTM x 12

  • Even: 3 Front Squats

  • Odd: 6 Backsquats @ 70% of 1RM

WOD- Every 4:00 x 5

  • 9 Burpee Box Jump Overs (24/20)

  • 15 Front Squats (95/65)

  • 15/12 Cal Row

    Slowest round = Score

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