11.13.24

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!

Strength Part 1 - Every 2 minutes, for 6 minutes (3 sets):
12 Three Point Dumbbell Rows
*12/side each set
*as heavy as possible - 3 point stance

Strength Part 2 - For Time:
50 Bent-Over Barbell Rows @ 45/35 lbs
Time Cap: 3 minutes
*perform for time but still with quality

“Where Art Thou”
For time with Partner:
Run 400 meters
200 Air Squats
Run 400 meters
150 AbMat Sit-Ups
Run 400 meters
100 Barbell Thrusters @ 45/35 lbs
Run 400 meters
50 V-Ups
Run 400 meters

Time Cap: 28 minutes
*run together
*split rest of work as desired

Intermediate:
Partner Met-Con
400m run
150 Air squats
400m run
100 Abmat Sit ups
400m run
75 Thrusters w/ empty bar
400m run
50 Tuck-ups
400m run

Beginner:
Partner Met-Con
400m run
100 Air squats
400m run
75 Abmat Sit ups
400m run
50 Thrusters w/ empty bar
400m run
25 Tuck-ups
400m run

Scaling:
Alternatives for Running:
- 15 Shuttle runs
- 1000m Bike
- 500m Row or Ski