Thursday 2/19

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 

Strength 

A1. CG bench press - 5 reps x 5 sets 

A2. TGU - 2 reps/arm not alternating x 5 sets 

Wod 

24 minute running clock 

every 6 minute mark: 

50 ft. burpee broad jumps 

100 singles 

20 russian kb swings (53/35) 

10 no push up burpees w/ jump at top 

Performance 

Strength 

A1. CG bench press - 5 reps x 5 sets 

A2. TGU - 2 reps/arm not alternating x 5 sets

Wod 

24 minute running clock 

every 6 minute mark: 

500 meter row 

25 Dbu 

15 KB swings (70/53)  

10 burpees over erg