Tuesday, March 19, 2024

The 2024 Open is a wrap! I want thank everyone for competing with class this season. The energy on those competition days was awesome experience, the performances were amazing, and the camaraderie between competitors was unmatched. Hat tip to you guys!

TEAM winners will be announced soon

Workout of the Day

A.
Back Rack Lunges

B.
On the minute, for 10 minutes
Min 1) Assault Bike
Min 2) Wall-Balls

Who can get 100 cals and 100 WB???

Monday, March 18, 2024


Friday Night Lights!

Last Open Workout and last opportunity to do 24.3
Get it done and be sure to submit your score prior to 7p!

Workout of the Day

A. (repeat)
“Barbara Ann”
Five rounds of:
20 Handstand Push-ups
30 Deadlifts
40 Abmat Butterfly Sit-ups
50 Double-unders

Rest 3 minutes after each round

Friday, March 15, 2024

FRIDAY NIGHT LIGHTS. Bring Family and Friends. We will head over to New Heights afterwards for celebratory drinks.

Heats start at 5PM and will run every 35 minutes. Heats will be live and ready for RSVP tomorrow morning.

Workout of the Day

A
All for time:

5 rounds of:
10 thrusters (95 / 65)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (135 / 95)
7 bar muscle-ups

15 MIN CAP

PLEASE READ the workout description and rules here

Wednesday, March 13, 2024

REMINDER:
FRIDAY NIGHT LIGHTS this week..
Be on the lookout for an email tomorrow with FNL details and the overall TEAM STANDINGS

Workout of the Day

A.
Push Press

B.
Every 5 minutes, for 15 minutes (3 rounds):
500m Ski
18 Kettlebell Swings
9 Shoulder to Overhead
3 Wall-walks

Tuesday, March 12, 2024

24.2 DONE! Good work to everyone who did it.
One week to go!
FRIDAY NIGHT LIGHTS this week!

Workout of the Day

A.
Back Rack Lunges

B.
For time:
700m Run
then
5 rounds of:
7 DB Box Step Overs
7 Burpee Box Jumps
then
700m Run

Monday, March 11, 2024

FRIDAY NIGHT LIGHTS this week!

REMINDER: Submit your 24.2 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM

Every Monday until the Open is over, I will be programming some exercises that’ve appeared in the Open in years past, which have not yet showed up this season. We will be doing them using the EMOM (every minute, on the minute) training. Implementing the EMOM training style is particularly effective in allowing athletes to hone their focus, and have a better understanding of the time it takes to complete sets and reps of whatever it is their training, which’ll eventually lead to greater improvement and proficiency at those exercises. On the Minute Training can also be great for practicing exercises under some, but not considerable fatigue. 

Our normal programming will resume on Tuesday.

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1) Thrusters
Min 2) Toes to Bar

Rest 3 minutes

Every minute, for 12 minutes:
Min 1) Wall-Balls
Min 2) Chest to Bar

Saturday, March 9, 2024

HEATS ARE LIVE!
You MUST RSVP for your heat for this workout.

SATURDAY Schedule:
Open Gym from 8-9a
Then
HEAT 1 at 9:00
HEAT 2 at 9:35
HEAT at 10:10
(We can add a 4th Heat if needed)

Please be warm and ready for the workout at your chose heat time, which means arriving 15+ minutes before your heat time. 

Workout of the Day

A.
CrossFit Games Open 24.2
AMRAP in 20 minutes:
300m Row
10 Deadlifts
50 Double-unders

Friday, March 8, 2024

Please read the rules and description here

Workout of the Day

A.
CrossFit Games Open Workout 24.2
AMRAP in 20 minutes of:
300m Row
10 Deadlifts
50 Double-unders