OPEN workout 17.1 is released this Thursday at 8PM. Friday night lights will be held the following day at 5PM and will run till 7:30PM. Everyone will be completing the WOD so if you are not signed up, you might as well :). You will partner up with another athlete and will be judging each other(regardless of weather you signed up for the open or not). There will be two heats each hour, so when you come into the gym you will sign up for either heat one or heat two. Make sure you come in early enough to warm up.

If you have not registered for the OPEN make sure you do it NOW!!! This is going to be an AWESOME experience for both new and seasoned members. The best part of CrossFit is the community, and this is a great way to bond with your fellow CFN athletes. It doesn’t matter what your fitness level, you can sign up and compete. The OPEN is a great way to set a bench mark for yourself and give you a goal to work towards for next year. So again, if you have not yet signed up, do it NOW!!! Register here.

For those of you who are serious about the OPEN and want to be as ready as you can, I recommend you follow this schedule for the next 5 weeks. If you can’t it’s OK.

Monday and Tuesday – WOD
Wednesday – Off
Thursday – Pre-Game WOD to prepare for Friday
Friday – OPEN WOD
Saturday – WOD or off if you are repeating OPEN WOD
Sunday – Off or come in and move around if you are doing OPEN WOD on Monday
Monday – WOD or repeat OPEN WOD

“Gear Up”
7 Power Snatch@95/65
7 Box Jumps@24/20
7 Burpees
Rest 4 Min
7 Power Cleans@95/65
7 STO@95/65
7 Burpees

For the above workout try to find a pace and stick to it. You should be able to move throughout the workout consistently.

Bat Wings – 10-10-10
Single Leg Deadlifts – 10-10-10