01.17.24

January 9th // CrossFit Open Registration Begins

January 20th - February 24th // CrossFit Open Prep
Every Saturday @ 1030AM - Open gym with a coach’s eye to help you!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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: Barbell Complex
Every 2:30, for 12:30 (5 sets):
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch

*2 sets at a moderate/technical load w/ good speed, then final 3 sets at a tough/challenging load. Goal is remaining power though.

*You must hold same grip for your deadlifts that you hold for your Power Snatch.

“Bounce Around”
Every minute for 10 minutes (10 rounds):
30 Double-Unders
Max Hang Power Clean and Jerks @ 135/95 lbs
*advanced athletes 155/105lb (70/48kg)
Masters RX: 115/80lb (52/36kg)

Intermediate:
Every minute for 10 minutes (10 rounds):
30 Single Under
Max Hang Power Clean and Jerk - 95/65lb (43/30kg)

Beginner:
Every minute for 10 minutes (10 rounds):
30 Line Hop
Max Hang Power Clean and Jerk - 75/55lb (35/25kg)
Starting at minute 0, 30 line hop buy in to each minute