Tuesday 01/31

Last day to register for our in-house Open and guarantee a shirt! -If you have trouble filling out the sheet contact us at any time.

Fridays : Feb 17th, Feb 24th & March 3rd we will be completing each Open workout. WODs are released Thursdays on games.crossfit.com with full standards for each division. During classes in the mornings (5:15am & 8:00am) there will be a quick warm up and review of the workout and we will split the class into two heats to complete the wods.
In the evenings we will open the doors at 4pm and from 4:30pm-6:30pm run heats on a first come first serve basis. When you arrive head over to the whiteboard to write your name in a heat. Warm ups will be on your own until your heat time is called up.

WOD - 4RFT

  • 15 KB Swings (53/36)

  • 15 Front Squats (115/85)

  • 15 Burpees

Post WOD Midline- 5 Rounds

  • :20sec Farmers Carry Hold

  • :20sec Front Rack Hold

  • :20sec Overhead Hold

  • 1:00 Rest

Thursday 01/26

Reminder to fill out the google sheet and claim your shirt sizes by this Tuesday the 31st. If you’re having trouble filling out the sheet contact us or see a coach.

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Body Armor - 6RNFT

  • :15sec L-hang /:30 Tuck hold

  • 12 Hollow Tucks

WOD - 10RFT

  • 10 Burpees

  • 10 Box Jump Overs (24/20)

  • 2 Rope Climbs

Wednesday 01/25

Scroll down to yesterday’s post if you missed the information regarding this Open season 2023.

Strength - Every 2:00 x 4 Sets

  • 5 Strict Press + 5 Push Press

  • Build based off feel

WOD - For Time

2 Rounds

  • 20 Wall Balls (20/14)

  • 15 Hang Power Cleans (115/85)

2 Rounds

  • 20 Wall Balls

  • 10 Hang Power Cleans (135/95)

2 Rounds

  • 20 Wall Balls

  • 5 Hang Power Cleans (185/125)