01.22.24

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: Front Squats
Every 3 minutes, for 9 minutes (3 sets):
Max Front Squats
Loads per set (by %): 85, 77, 69

*set 1= AMRAP (-1)
*set 2= AMRAP (-2)
*set 3= AMRAP (-3)

*Based off of heavy 4 reps from week 2 (1/8/24) or current estimated 4RM.

“Uphill Thrill”
Minutes 0-8:
1-2-3-4-5-6-7-8-9-10 Reps for Time:
Front Squat @ 95/65 lbs
Box Jump Over 24/20 inches
Time Cap: 7 minutes

Minutes 8-14:
Every minute for 6 minutes (6 rounds):
1 Squat Clean
*starting at 65% & Building to 80% by minute 3, then Min 4-6 completed at 80% 1RM

Partner Version:
8 minute AMRAP:
P1: 10 goblet squats @ 24/16kg OR 10 front squats @ 95/65lb
P2: Max box jump overs until P1 finishes squats
*score = total reps combined (including goblet squats)

If space/time allows lifting may be allowed.