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Get Registered   for the CrossFit  2018 Open !!! We have another fun 5 weeks planned!!

-Weekly & Grand prizes for athletes who REP the weekly THEME and the overall Spirit of the Open.
– Same as last year we will do the Open WOD every class on Friday, with Friday night Throwdown 5:15-7:15.
– Thursday night gathering for the WOD release

– After you sign up for the 2018 Open . I challenge you to place a “quote” on the community board that inspires you.

Saturday Schedule:
6a – Oly
7a – WOD
8a – Striking
9a – WOD

Sunday Schedule:
9a – WOD

Dynamic Warm-Up – Mobility
Prepare  for..

A.  Strength: DeadLift
Work up to a heavy set of 5 reps in 20 minutes
No more than 7-8 sets, 80-90% for 5 Reps

B. WOD: CF Open 18.Zero
21-15-9
Dumbbell Snatch 50/35  35/20
Burpees

Movement standards:

  • All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
  • Feet must be kept together on the burpees, any stepping will render the workout scaled.

Cool Down: 3-6 minutes Bike, Row  Stretch  out posterior chain, shoulders.

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