Monday 03/04

Amazing work to all of our athletes who completed 24.1!! If you registered online at games.crossfit.com you can submit your score with using coach Dom’s name as your judge (still listed as Domenique DeRosa on the games site)

Stay tuned for updated team scores !

Strength - Every 90s x 7 Sets

  • 1 Power Clean + 1 Front Squat + 1 S2OH

  • Build to a heavy complex

WOD - OTM x 16 mins (4RDS)

  • Min 1 = 1 Power Clean + 1 Front Squat + 1 S2OH (185/125)

  • Min 2 = 15 T2B

  • Min 3 = Max Cal Row

  • Min 4 = Rest

    Score : Total Cals

Friday 03/01 - 24.1

Goodbye February and hello March!!

24.1 - there are a lot of resources on games.crossfit.com and on Instagram how to break down this workout and approach it with a game plan. The best advice we can give is try to fall into a pace where you can always do one more rep before having to stop.

5:15am & 8:00am classes will run as usual. We will split the class into two groups judging eachother and counting reps.

In the evening we are opening at 4:00pm with the first heat beginning at 4:30pm sharp! Try to find a judge if possible before your heat begins esp. if you’re signed up for our in-house teams. Warm ups will be on your own. Spectators are welcome and encouraged !

If you’re looking to come down and workout but aren’t participating with us for the open season you’re more than welcome to still come down and complete it. You don’t need a judge, but definitely let us know your score to put up on the board.

Thursday 02/29

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

Wednesday 02/28

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

Tuesday 02/27

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