The CrossFit open is in sight. Last year a lot of you were just starting during this time. Now you will get to participate in something great. It’s time to test yourself and see how far you’ve come since starting. Some of you are looking to make it back to regionals and some of you are looking to get on that first page. Whatever your goal is we are all in this together. Each week we will all do the open WOD as a gym and each week we will push each other to go a little bit harder than we are comfortable with. This is the time to test yourself. This is the time to find out just how hard you can go. This is a time to bond together as a community and show each other support.
1. front squat
2. 3 rounds
15 back squats@60% of your clean
Posted By: Gilaad CohenJan, 23Comments: No CommentsCategories:
We will be switching to a new operating system so you all will be getting an email from a third party letting you know that they will be doing our billing. You can trust them. During this switch you will not be able to sign up for class. Once everyone has switched over each athlete in the gym must sign up for class. Please keep signing up for class till you have switched over to the new system.
If this is confusing for you don’t hesitate to email us
Thank you 🙂
2. EMOM 20
5-7 sto@70% of heavy single press
5-10 pull-ups(if you need more than the green band do 8-12 ring rows.
For the shuttle you will accelerate to the first cone, then go back to the start, accelerate to the second cone, then go back to the start, do the full 25 yards down and back. Once you complete the shuttle go right into the sled push.
2. Burpee box jumps
amrap 1 min x 5@24/20
rest 1 min between efforts
Posted By: Gilaad CohenJan, 22Comments: No CommentsCategories: