02.06.24

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!

Skill: Bar Muscle Ups
Beginner
EMOMx12
Mins 1-4: 1.1.1 Jump to pike
Mins 5-8: 1.1.1 Jump to pike to patient arch
Mins 9-12: 2 eccentric pull ups on 6 count (band or weight as needed)

Intermediate:
EMOMx12
Mins 1-4: 1.1.1 Jump to pike to patient arch
Mins 5-8: 1.1.1 jumping BMU
Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups

Advanced:
EMOMx12
Mins 1-4: 1.1.1 Jump to pike to patient arch
Min 5-8: 1.1.1 bar muscle up
At min 9: perform 3 min AMRAP of bar muscle ups

*For athletes performing negative bar muscle ups, get into the starting position by performing a jumping bar muscle up

“Rev”
5 Rounds For Time:
Run 400 meters
15 Burpees to Target 6 inches
Time Cap: 18 minutes

Scaled
5 rounds for time
300m run
12 burpees to 6in target

Beginner
5 rounds for time
200m run
10 burpees (jump and clap)

Alternatives to Running:
- 15 Shuttle runs
- 500m Row
- 1000m Bike
- 500m Ski