02.12.24

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!

February 24th // // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!

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: Max Front Squats
Every 3 minutes, for 9 minutes (3 sets):
Max Front Squats
Loads per set (by %): 96, 88, 80
*Set 1= AMRAP (-1)
*Set 2= AMRAP (-1)
*Set 3= AMRAP (-1)

*Each set on the 3 minutes.
*Based off of heavy 4 reps from week 2 (1/8/24) or current estimated 4RM.

“Balance”
For Time:
30 Front-Racked Barbell Lunges @ 95/65 lbs
30 Kipping Handstand Push-Ups
20 Front-Racked Barbell Lunges @ 95/65 lbs
20 Kipping Handstand Push-Ups
10 Front-Racked Barbell Lunges @ 95/65 lbs
10 Kipping Handstand Push-Ups
Time Cap: 9 minutes
Masters RX: 75/55lb (34/25kg)
*lunges in place

Scaled
30-20-10
Front rack lunge steps 65/45lb (30/20kg)
kipping hspu to abmat

Beginner
20-10-10
Goblet lunge steps w/ single DB (35/25lb) 16/12kg
DB push press (35/25lb)