01.19.24

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!

“Sorta Total” In 20 minutes:
Build to 85% of 1RM Push Press
Build to 85% of 1RM Deadlift

*Completed one at a time, must Push Press then Deadlift

*Suggested Build up
2 sets x 5-8 reps w/ empty bar
2 sets x 4-6 reps @ 50-65%
2 sets x 2-4 reps @ 70-75%
1 set x 1 rep @ 80%
1 set x 1 repp @ 85%

*Log push press as weight for set 1 and deadlift weight for set 2.

“Grounded”
For Time:
30 Deadlifts @ 185/125 lbs
90 Wall Ball Shots 10/9 feet @ 20/14 lbs
30 Deadlifts @ 185/125 lbs
Time Cap: 12 minutes

Advanced athletes use 225/155lb (102/70kg)
*Only use 225/155 if you can do at least 30 ub reps at that load (not that you need to go ub to open the workout)
Masters RX: 165/110lb (75/50kg)

Intermediate:
For time
30 Deadlift - 155/105lb (70/48kg)
90 Wall ball - 14/10lb (6/4kg) to 10/9 feet
30 Deadlift

Beginner:
For time
20 Deadlift - 135/95lb (61/43kg)
70 Wall ball 14/10lb (6/4kg) to 9/8 feet
20 Deadlift