01.25.24

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!

Skills: Jump Ropes
A) 4 Footwork Patterns:
10 seconds of each, continuous, rest 1 min after you've been through all 4 x 2 sets
*So 40 sec on, 1 min off x 2 sets
1 - Feet move laterally out and in
2 - Feet move forward/backward, alternating
3 - Lateral Hops
4 - Speed Steps
+
B) EMOM x 6:
Min 1: 30 sec Single Unders
Min 2: 30 sec Speed Steps
Min 3: 30 sec Crossover Single Under Attempts or 360 deg Single Unders

*Crossover single under cues -
youtu.be/lfN6Mw2I4OY
+
C) Jump Rope Skill Testing:
Beginner:
3 min AMRAP:
100 Single Unders
50 Speed Steps
25 double unders

Advanced:
3 min AMRAP:
10, 15, 20,25,30,35, etc...
Unbroken sets of double unders
*Must stop & start after each completed set. Must complete each set unbroken before moving on to next set.

“Hip Flex”
Every 6 minutes x 4 sets:
On a 4 min running clock
400m run
16 DB goblet box step overs @ 50/35lb to 20in
Max rep toes to bar in remaining time

* aiming to have about 1 minute left to TTB per round
* Score = Box step ups + TTB (run is NOT included)

Partner variation
Every 6 minutes x 4 sets:
On a 4 min running clock
400m run TOGETHER
16 synchro DB box step ups 50/35lb to 20in
Max rep toes to bar in remaining time, splitting work as desired
*synchronized at top

Alternatives to Running:
- 15 Shuttle runs
- 1000m Bike
- 500m Row
- 500m Ski