02.14.24

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: Barbell Cycling
EMOM x 9:
Min 1-3: 35 sec AMRAP Power clean and Jerks @ 185/125lb
Min 4: Rest/change weights
Min 5-7: 35 sec AMRAP Power clean and Jerks @ 165/115lb
Min 8: Rest/Change weights
Min 9-11: 35 sec AMRAP Power clean and Jerks @ 135/95lb
*5 Lateral Burpees Over Bar each set immediately before starting C/J's.

Glide
5-4-3-2 minute AMRAPs:
Picking up where you left off
30 Double Unders
10 Deadlift - 115/80 (52/36kg)
5 TTB
- rest 1 minute b/w amraps

*Masters RX: 105/75lb (48/34kg)

Scaled
5-4-3-2 minute amrap, picking up where you left off
30 single unders
10 deadlift - 75/55 (35,25kg)
5 Hanging Knee Raises
- rest 1 minute b/w amraps

Beginner
5-4-3-2 minute amrap, picking up where you left off
30 single unders
10 KB Swings - 53/35#, Russian
5 Slam Ball
- rest 1 minute b/w amraps