Monday 02/20

If you are signed up on the games website for the worldwide scoring don’t forget to submit your scores by tonight 8pm!

We will be running a normal schedule today for Presidents Day, all classes on.

Strength - Every 2:00 x 6

  • 5-5-5-3-3-3 Bench Press

  • Build based off feel

WOD - 15 min AMRAP

  • 1 Rope Climb

  • 6 Box Jump Overs (30/24)

  • 6 Burpees

  • 1 Rope Climb

  • :30 Rest

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