Announcements

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Saturday, Sunday & Monday mornings.

WOD BRIEF & GROUP WARM-UP

2:00 Bike/Row/Run/Ski
Then get out your rope.

Double Under Movement Prep
:15 Seconds Quick Single Unders
:15 Seconds Higher Single Unders
:60 Seconds Double Under Practice

:20 Seconds Each leg/station
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Movement Prep
Establish Receiving Position
3 Hang Muscle Cleans
3 Quarter Squats
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans

Weightlifting - 1 x 1 Power Clean

PERFORMANCE & FITNESS METCON - OPEN PREP 18.1

On the Minute x 16 (4 Rounds):
Minute 1 – 15/10 Calorie Row/100m Run
Minute 2 – 6 Power Cleans (155/105, 115/75)
Minute 3 – 60 Double/100 Single-Unders
Minute 4 – 20 Sit-Ups

Designed to be a back-off day, preparing for Friday. We are looking to sweat and move today, but are not looking to over tax the body.

PERFORMANCE METCON - THURSDAY OPEN ATHLETES

Athletes Participating in Opens on Thursday night and want to workout the day before. Come in, move and get warm. Keep these at a conversation pace.

On the 2 Minute (3 Rounds):
2 Minutes – Bike
2 Minutes – Row
2 Minutes – 1:00 each side Lower Body Mobility (Couch, Pigeon, Spidman, etc)
2 Minutes – 1:00 each side Upper Body Mobility (Purple band from rig stretches)

4PM KIDS/TEENS - 4PM KIDS/TEENS Open Prep 18.1

On the Minute x 16 (4 Rounds):
Minute 1 – 100m Run
Minute 2 – 6 Power Cleans
Minute 3 – 60 Single-Unders
Minute 4 – 20 Sit-Ups

MASTERS METCON - 02/21/2018 - MASTERS METCON

On the Minute x 16 (4 Rounds):
Minute 1 – :40 Seconds Row
Minute 2 – 6 Power Cleans
Minute 3 – :40 Seconds Bike
Minute 4 – 20 Sit-Ups