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We strive to help members achieve their fitness and life goals through functional movement.
Today the first workout of the 2024 CrossFit Open season will be released! You can view the live announcement at 3pm on games.crossfit.com
Sunday - 24.1 make ups, first heat will begin at 9:00am. Open gym will end at 10:30am this day.
Lighthouse mission donations - we will be taking clothing donations in the lobby through 03/10!
Strength - Every 90s
6-6-4-4-2-2 Strict Press
Build to a heavy double
WOD - 5RFT
500m Row
1:00 Rest
Open athletes - complete at 75-80% effort
24.1 is almost here! If you are not participating in the open with us but still want to get the workout in you’re more than welcome to still come down to morning class or sign up for a heat in the evening!
If you have any questions please let us know.
Body Armor - OTM x 4 RDS
Min 1 = Moderate Ski or Bike
Min 2 = :20 side planks
Min 3 = 10 Bent over barbell rows
WOD - 6RFT
20 Sit ups
15 Box Jump Overs (24/20)
10 Burpees
Friday 03/01 - The Open begins! 24.1
Morning classes will still run as usual (5:15am & 8:00am) completing the open workout as two heats.
In the evening we will open our doors at 4pm with a heat sign up list on the whiteboard. This will be first come first serve. 24.1 will be released this Thursday at 3pm on the games website (games.crossfit.com). Anyone is welcome to come down and watch on Fridays too! Please be ready to go 5 minutes prior to your heat with someone to judge you. Warm ups will be on your own.
Make ups - Sunday during open gym. The first heat will begin at 9:15am, please be ready to go by this time.
Sunday 03/03 - Open gym will end at 10:30aminstead of 11:00am
Strength Day
Part 1 - Alt OTM x 12 mins
Even - 2 Front Squats
Odd - 4 Back Squats
Based off 70% of 1RM FS
Part 2 - OTM x 12 mins
Sets 1-6 = 1 Clean + 2 Jerks
Sets 7-12 = 1 Clean + Jerk
Shirt sizes must be in by today! If you have trouble filling out the google sheet please contact us !
https://docs.google.com/spreadsheets/d/1LAdED3ChFboZOvcIK9Z65NhhhOBULjOgVV_pptMsu-U/edit?usp=sharing
Body Armor - 4RNFT
10 DB Bent over rows ea side
:30 Glute bridge hold
10 Bird dogs ea side
WOD - OTM x 24 mins
Min 1 = 15/12 Cal Row
Min 2 = 4 Wall walks
Min 3 = 8 DB Hang P. Cleans ea. arm (50/35)
Min 4 = 10 Alt. DB Box Step Ups
LUCKY LIFTING SHIRT!! This will be a very quick pre-order. We need sizes in by Monday evening 02/26. This will be on the standard 60/40 blended shirts we usually use for our events and recent apparel.
Guaranteed PRs when wearing this one here! Link below $25 ea.
https://docs.google.com/spreadsheets/d/1LAdED3ChFboZOvcIK9Z65NhhhOBULjOgVV_pptMsu-U/edit?usp=sharing
Contact us right away with your sizes if you have trouble with the sheet. Please let the entire page load first before typing.
Strength Day
Part 1 - Back Squats
Every 2:30
6 x 6 @ 65-70% of 1RM
Part 2 - Snatch
Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch