02.10.24

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: Split Jerk
Every 2 minutes, for 8 minutes (4 sets):
Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80-83%
Set 3 – 3 reps @ 77%
Set 4 – 2 reps @ 83-85%

“Just the Two of Us”
20 minute AMRAP with partner:
10 wall walks while partner holds dual DB farmer carry hold
20 synchronized goblet squats @ 50/35lb (22.5/15kg)
30 Chest to bar while partner holds dual DB overhead hold

*goblet squats synchronized at top

Scaled
20 minute amrap w/ partner:
10 wall walks while partner holds TWO DBs in suitcase position
20 synchronized goblet squats 35/25lb (15/11kg)
30 Chin over bar pull ups while partner holds TWO DBs overhead

Beginner
20 minute amrap w/ partner:
10 scaled wall walks while partner holds TWO DBs in suitcase position
20 synchronized goblet squats 25/15lbs (11/7kg)
30 ring row while partner holds TWO DBs overhead