02.15.24

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: ISO Holds and Bulgarian Split Squats
Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: 0:00-2:00
- Ring Support Hold for 10 seconds
- Bottom of Ring Dip Hold for 10 seconds
- False Grip Chest To Rings Hold for 10 seconds
- False Grip Passive Hang with Turn Out for 10 seconds

Set 2: 2:00-4:00
- 6-8 Suitcase Dumbbell Bulgarian Split Squats (3020 tempo)
*6-8 reps/side
*holding PVC or Upright for support to isolate quads

Freeze
Every minute for 25 minutes (5 rounds):
Minute 1 - Row for 45 seconds for calories
Minute 2 - Max Wall Walks for 45 seconds
Minute 3 - Side Plank s for 15 seconds
Minute 4 - Farmers Walk for 45 seconds Max Distance @ 50/35 lbs
Minute 5 - Arch Body Hold for 30 seconds

NOTES:
Min 1: picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 3: 15 sec/side
Min 4: 25 feet = 1 rep on farmers carry

Scaled
Rotating emom x 25 minutes
Min 1: 45 sec row picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 2: 45 sec Scaled Wall Walks
Min 3: 10-15 sec side plank/side
Min 4: 45 sec max distance farmers carry 35/25lb
Min 5: 30 sec superman hold w/ arms by side

Beginner
Rotating emom x 25 minutes
Min 1: 45 sec row picking up intensity every 15 seconds (4/10,6/10,8/10 rpe respectively)
Min 2: 30 sec Plank Shoulder Taps - Alternating Hands
Min 3: 10 sec side plank from knee/side
Min 4: 45 sec max distance farmers carry 25/15b
Min 5: 15-20 sec superman hold w/ arms by side