Hello CFN athletes!!!!
Hope everyone is doing well

The OPEN starts February 22nd. I am so excited!!!!! It’s gonna be AWESOME. Last year we did Friday Night Lights every Friday and it was nothing short of amazing. I really want you all to be a part of it. 70 of you signed up last year. I would like to get as close to 100 as possible.

If you don’t know what the OPEN is here s a little explanation.
Starting February 22nd, for 5 weeks, CrossFit HQ will release an OPEN WOD world wide. When released two CrossFit Games athletes will go head to head, live, in an exciting showdown. On Friday CrossFit Newton will be participating in this WOD at our home gym. For the following 5 weeks the world will be participating, pushing themselves to see what they are made of. Each and every one of you can participate in these workouts. It’s a great way to create a benchmark for yourself and see how much you improve next year. The OPEN is also a great way to bond with your fellow CFN athletes. Who doesn’t want to be cheered on while they are putting in work? I know I would.

Friday Night Lights will run from 5-7:30. There will be at least two heats from 5-6, two from 6-7 and then another one between 7 and 7:30. Athletes will come in and go to the back of the gym, where there will be a whiteboard set up to sign up for a heat. The gym will be set up in a competition setting so you will have more than enough space to comfortably complete your workout. Two athletes will share the space. One athlete will go while the other judges and vise versa.

This is a really exciting time of year and I think you should all be a part of it. Let’s make Friday night lights AWESOME!!!! Come have some fun.

Let’s have some fun!!!!!!!!

Click the link below to sign up and don’t forget to join the CrossFit Newton team. There is a CrossFit Newtown as well, so be sure not to sign up under them

Click Here to Sign Up

Monday
Alpha
“Back To The Bar”
50 Double Unders
15 Burpees Over Bar
15 Squat Cleans@135/95
50 Double Unders
15 Burpees Over Bar
12 Squat Cleans@155/105
50 Double Unders
15 Burpees Over Bar
9 Squat Cleans@185/115
50 Double Unders
15 Burpees Over Bar
6 Squat Cleans@225/155
50 Double Unders
15 Burpees Over Bar
3 Squat Cleans@250/175

Bravo
“Back To The Bar”
50 Single Unders
15 Burpees Over Bar
15 Squat Cleans@50%
50 Single Unders
15 Burpees Over Bar
12 Squat Cleans@60%
50 Single Unders
15 Burpees Over Bar
9 Squat Cleans@70%
50 Single Unders
15 Burpees Over Bar
6 Squat Cleans@80%
50 Single Unders
15 Burpees Over Bar
3 Squat Cleans@80-90%

**Coach can help you with any modifications needed

Extra
Bottom of the Front Squat Hold – :30 sec x 4; start at 50% of your max and add weight if you can
Suitcase hold – :60 sec x 3 each side

Tuesday
Alpha
“Swole”
60/45 Cal Row
3 Rounds
21 HSPU
18 Chest to Bars

Bravo
“Swole”
60/45 Cal Row
3 Rounds
21 STO@115/80
18 Pull-Ups

Charlie
“Swole”
50/30 Cal Row
3 Rounds
21 STO@75/55
18 Ring Rows

**Coach can help with any modifications needed

Extra
Single Arm High Pulls – 10-10-10
Stiff arm banded pull down – 8-10 x 3

Wednesday
Back Squat – 5@65%, 1@80%, 5@70%, 1@85%, 5@75%, 1@90%, rest :90 sec

“Get-Up and Go”
AMRAP 15
Run 400 Meters
10 ALT Turkish Get-Ups@50/35

Extra
DB Side Plank :30 sec each arm x 4
Single Leg Hip Extensions – 10-10-10-10

Thursday
EMOM 35
Row 8-15 Cals
Sled Push :30
Ski 100-200 meters or Row 150
Sandbag carry :30
Bike 8-15 Cals
Run 100-200 Meters
Rest

Friday 
Open WOD 11.5
Alpha
AMRAP 20
5 Power Cleans@145/100
10 TTB
15 Wall Balls@20/14

Bravo
AMRAP 20
5 Power Cleans@95/65
10 Knee Tucks
15 Wall Balls@14/10

*Scale weight if needed

Extra
Single Leg Deadlift – 8-8-8 each leg
Bat Wings – 10-10-10