Friday 02/17 - 23.1

It’s time for the first workout of the 2023 Open season! If you did not see the Open announcement yesterday head to games.crossfit.com each Thursday at 3pm to watch the live release of the next two workouts.

5:15am & 8:00am class will still run tomorrow and split into two heats, but in the evening it will be a little different. We will NOT be running normal classes. We are opening the doors at 4:00pm and between 4:30pm-6:30pm running heats. The heats will be on a first come first serve basis. Be sure to give yourself plenty of time to warm up beforehand because that will be on your own.

Also be sure to check out the standards list for the wods before heading down on Friday’s. Use this link to view the full 23.1 standards and modifications for the scaled division.
https://games.crossfit.com/workouts/open/2023

OPEN WOD 23.1 - 14 min AMRAP

  • 60 Cal Row

  • 50 T2B

  • 40 Wallballs (20/14)(10ft./9ft.)

  • 30 Cleans (135/95)

  • 20 Ring MU

Thursday 02/16

Today the first WOD of the 2023 CrossFit Games will be announced. Head over to games.crossfit.com to check out all the details. After the workout is announced all full standards and wod breakdowns will be listed on the site for each division. We will be following the same rules/standards here at CFU.

Tomorrow 5:15am & 8:00am classes (completing 23.1 of course) then at 4pm we’ll be opening our doors to get ready to kick off the first heat at 4:30pm. Warm ups will be on your own so plan accordingly and give yourself enough time!

Body Armor - 4RNFT

  • 10 Bentover barbell rows

  • :20sec side plank ea. 

  • 10 Banded Walks ea. way

  • 25 Banded curls

Conditioning - For Time

  • 250m Row + 1:00 Rest

  • 500m Row + 1:00 Rest 

  • 1,000m Row + 1:00 Rest

  • 500m Row + 1:00 Rest

  • 250m Row

Tuesday 02/14

Reminder that this Friday will kick off the first workout of the CrossFit Games Open! The 5:15am & 8:00am classes will still run as usual splitting the class in two heats so that everyone has a judge.
Then in the evening we will be opening up our doors at 4pm with heats running from 4:30pm-6:30pm - first come first serve - when you get to the gym head over to the whiteboard and write your name in an open heat time. Warm ups will be on your own, this would be a good time to grab a judge too!

Strength Day 

Part 1: Every 2:00

  • 10 x 3 Back Squats

  • 80-85% of 1RM or 5-10lbs heavier than last week 

Part 2: OTM x 10

  • 1 Snatch (squat)

  • Build based off feel