01.10.24

January 9th // CrossFit Open Registration Begins
January 13th // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

Pre-Order CFS Hats going til January 14th // 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: Squat Clean
Set 1 – 1.1.1 reps @ 74%
Set 2 – 1.1.1 reps @ 78%
Set 3 – 1.1.1 reps @ 82%
Set 4 – 1.1.1 reps @ 65-70%
Rest 2 minutes between sets
*each rep on the 20 seconds for each set, then rest 2 minutes between sets

“Unhinged”
For Time:
21 Deadlifts @ 185/125 lbs
21 Box Jumps 24/20 inches
15 Deadlifts @ 225/155 lbs
15 Box Jumps 24/20 inches
9 Deadlifts @ 275/185 lbs
9 Box Jumps 24/20 inches
Time Cap: 10 minutes

*Advanced: Deadlift @ 225/155 then 275/185 then 315/205 (143/93kg)
*Masters RX: Deadlift @ 165/110lb (75/50kg) then 205/135lb (93/61kg) then 235/160lb (107/73kg)

Intermediate:
For time:
21 Deadlift - 155/105 (70/47kg)
21 Box Jumps or Box Step ups - 24/20 (step down)
15 Deadlift - 185/125 (84/57kg)
15 Box Jumps or Box Step ups
9 Deadlift - 205/135 (93/61kg)
9 Box Jumps or Box Step ups
*10 min cap

Beginner:
For time:
21 Deadlift - 95/65 (43/30kg)
21 Box Step ups - 24/20
15 Deadlift - 135/95 (61/43kg)
15 Box Step ups
9 Deadlift - 155/105 (70/47kg)
9 Box Step ups
*10 min cap