02.13.24

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: Weighted Supinated Pull-Up
Every 2:30, for 12:30 (5 sets):
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 4 – 2 reps
Set 5 – 1 rep
*work to a heavy single for the day, Starting around 8/10 RPE on the 5.

“Robinson Crusoe“
CHOOSE YOUR OWN ADVENTURE:
For Time:
60 V-Ups
90 Box Jump Overs 24/20 inches
120 Medball Squats @ 20/14 lbs
Time Cap: 16 minutes

*step down all box jump overs
*athlete can partition the work in any format that they want
*the goal is to be able to move fast with the only limitation as metabolic

Scaled
Choose your own adventure:
60 tuck ups
80 box jump overs - 24/20in
100 med ball squats - 14/10lb (6/4kg) - held however

Beginner
Choose your own adventure:
50 abmat sit ups
50 box step overs - 24/20in
50 med ball squats - 14/10lb (6/4kg) - held however