01.18.24

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: Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: 12-14 Supinated Barbell Bent Over Rows (2020 tempo)
Set 2: 3 3-Point Patrick Step Ups

- Supinated Grip Barbell Bent Over Rows: strong squeeze, 8/10 RPE, pump focus in mid back. Tempo is 2 seconds down, no pause at bottom, 2 seconds up, no pause at top

- For 3 Point Patrick Step Ups it's 3 reps/position per side (9 reps)

“Traveler”
4 rounds for quality:
500/400m row
30 russian step ups @ 24/20in (unloaded)
100m single DB suitcase carry (50m/arm) @ 50/35lb (22.5/15kg)

*24 minute cap
*increase row intensity with goal of 3s faster per round

NO SCORE FOR THIS WEEK

Scaled/Beginner:
4 rounds for quality:
500/400m row
30 russian step ups 24/20in (unloaded)
100m single DB suitcase carry (50m/arm) 35/25lb (15/12kg)

Scaling:
Alternatives for Rowing:
- 500/400m Ski
- 1000/800m Bike