Monday 03/18

We hope everyone had a fun St. Patrick’s Day weekend ! We had a few CFUers who participated in the run before the Patchogue parade and placed in their age groups ! Nash took 1st and Ann took 2nd! Congratulations and way to represent CFU!!!

Strength - OTM x 10 mins

  • 1 Power Snatch

  • Build based off feel

WOD - Every 4:00 x 5 Rounds

  • 30 DU (45 Singles)

  • 10 Power Snatch (95/65)

  • 30 DU

  • 20 Sit ups

    Slowest Round = Score

Friday 03/15 - 24.3

This is it ! The final workout for the 2024 open season! 5:15am and 8:00am class will run as usual splitting up the class in two heats. Later for the evening we will begin the first heat a little early as we did last week to give us more time in between. First heat of the night will begin at 4:20pm (Doors at 4pm). Spectators are of course welcome !

All scaled athletes must be measured by a coach for their jumping chest to bar pull ups before the workout begins. We will set up using a combination of boxes and plates to make sure the top of your head is 6” below the pull up bar.

To view the full standard list before coming in click the link below

https://games.crossfit.com/workouts/open/2024/3

Make ups - Sunday 9:00am warm up with the first heat starting at 9:15am

Thursday 03/14

The live announcement for 24.3 is today at 3pm on the CrossFit games site or YouTube channel. This is the final week of the 2024 Open season!

Body Armor- OTM x 9 mins

  • 10 Single leg glute bridges ea.

  • 10 DB rows ea.

  • 10 Bird dogs ea.

WOD - 6 RFT

2 RDS

  • 250m Row

  • 15 Burpees

  • 1:00 Rest

2 RDS

  • 250m Row

  • 25 Box Jumps (24/20)

  • 1:00 Rest

2 RDS

  • 250m Row

  • 35 DU

  • 1:00 Rest

Wednesday 03/13

24.2 athlete highlights ! 💪🏻🌊

Taylor Kern - She crushed over 8 rounds with a score of 728 (scaled). The highest women’s score we saw! Not only did she put up this high score but went on to PR her back squat only two days later! Keep up the amazing work Taylor !

Jordan Vasquez - He was 19 jumprope reps short of finishing 9 ROUNDS with a total of 791 (scaled). The highest men’s score of the evening and helping team pat to another victory! Big things on the horizon for Jordan!

Looking forward to watching both of these athletes throw down here in the final week !

WOD - 30 min OTM (6 RDS)

  • Min 1 = 10 DB Bench Press (50s/35s)

  • Min 2 = 20 Sit ups

  • Min 3 = 50 FT Handstand Walk (mod to 150 FT bear crawl)

  • Min 4 = Max Cal Row/Ski/Bike (score)

  • Min 5 = Rest