02.05.24

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 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 12 minutes (4 sets):
Loads per set (by %): 90-92, 90-92, 84, 76
*set 1+2= AMRAP (-1)
*set 3= AMRAP (-2)
*set 4= AMRAP (-3)

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

“Achilles Heel”
For Time:
100 Double-Unders
25 Hang Power Snatches @ 75/55 lbs
50 Double-Unders
25 Hang Power Snatches @ 75/55 lbs
100 Double-Unders
Time Cap: 9 minutes
Masters RX: 65/45lb (30/20kg)

Scaled
For time:
50 double unders
25 hang power snatch 55/40lb (25/18kg)
25 double unders
25 hang power snatch 55/40lb (25/18kg)
50 double unders

Beginner
For time:
50 single unders
20 DB snatch 25/15lbs (11/7kg)
25 single unders
20 DB snatch 25/15lbs (11/7kg)
50 single unders