01.11.24

January 9th // CrossFit Open Registration Begins
January 13th // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

Pre-Order CFS Hats going til January 14th // Link Below:
Order Here!

February 29th - March 18th // The CrossFit Open
Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.

April 20th // Festivus Games
Details and Register here!

Skills - Jump Roping:
PART 1:
EMOM x 6 - Everyone:
Min 1-3: 20 sec Penguin Jumps - Single Tap - No rope, focus on hand position/controlled bound
Min 3-6: 20 sec AMRAP Penguin Jumps - Double Tap - focus on timing/rhythm

PART 2
*Intermediate/Beginner*
For max reps:
1 min AMRAP: Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

*Advanced*
For max reps:
1 min AMRAP: Crossover Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

“Pillars of Heracles”
20 minute Partner AMRAP:
20 shuttle runs (2x25ft each rep) while partner holds two DBs in farmers position
40 cal Echo bike while partner hold two DBs in front rack position
80 double unders while partner holds bottom of goblet squat (single DB)

@ 50/35lb (22.5/15kg) DB
*Switch at any time with partner. Can only accumulate reps if partner is holding the DBs in the proper position

Intermediate/Beginner:
Partner workout:
20 min amrap:
15 Shuttle runs while partner holds two DBs in farmers position
30 cal Echo Bike while partner hold two DBs in front rack position
100 Single unders while partner holds bottom of goblet squat (single DB)

@ DBs @ 35/25lbs (15/12kg)