Friday 2/13

The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com

We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway! 

There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.

To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk. 

Fitness-

A. Front Squat x 5 x 4 sets

B1. Elevated Ring Rows x 8 x 3 sets

B2. Pike Push ups x 5 x 3 sets (work on elevating feet higher each set)

+

"Cindy"

20 Min AMRAP

5 Pull ups

10 Push Ups 

15 Air Squats

Performance-

A. Front Squat x 5 x 4 sets @ 75 - 80% 

*First Rep of each set is 23x1 tempo

B1. Weighted strict Pull ups x 3 x 3 sets

B2. 30' Handstand Walk OR 10 Handstand Shoulder taps x 3 sets

+

3 Rounds For Time

5 pull ups

10 push ups

15 air squats

5 pull ups

10 push ups

15 air squats

500m row

12 deadlifts @ body weight 

21 box jumps (24/20")