01.20.24

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 - For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
DB Push-Ups @ 50/35lb per hand
*5 sec Chin Over Bar Hold after each set

Time Cap: 10 minutes

“Roaring Twenties”
Partner 20 minute AMRAP:
20 cal row while partner holds plank on elbows
20 toes to bar while partner holds two DBs in farmers position (50/35lb) (22.5/15kg)
20 single arm DB hang power snatches @ 50/35lb (22.5/15kg) while partner hangs from bar
* split work however

Intermediate:
20 minute amrap:
20 Cal Row while partner holds plank on elbows
20 Kipping Knees to chest while partner holds two DBs in farmers position (35/25lb) (15/12kg)
20 Single arm DB hang power snatch - 35/25lb (15/12kg) while partner hangs from bar
* split work however

Beginner:
20 minute amrap:
20 Cal Row while partner holds plank on elbows
20 Abmat sit ups while partner holds two DBs in farmers position - 25/15lb (12/7kg)
20 single arm DB hang power snatch - 25/15lb (12/7kg) while partner hangs from bar
* split work however