January 9th // CrossFit Open Registration Begins
January 13th // FREE COMMUNITY WORKOUT @ Great Raft Brewing
The gym will be closed and encourage everyone to show up for a community workout starting at 1100am!
Pre-Order CFS Hats going til January 14th // Link Below:
Order Here!
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 Work: 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: max isometric chin over bar hold
Intermediate:
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: 1.1.1 Jumping BMU
Advanced:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike
Mins 4-6: 1.1.1 Jump to pike to patient arch
Min 7-9: 1.1.1 bar muscle up
Mins 10-12: moderate set of linked bar muscle ups (2-5 reps as goal)
*make the min 7-9 as perfect as possible on the first rep to set the foundation for stringing reps
“Crescendo”
For Time:
Row 20/16 calories
30 Pull-Ups
-Rest for 1 minute
Row 30/24 calories
20 Chest-to-Bar Pull-Ups
-Rest for 1 minute
Row 40/32 calories
10 Bar Muscle-Ups
Time Cap: 14 minutes
*time cap includes rest
Intermediate:
For time:
20/16 cal row
30 Ring Rows
rest 1:00
30/24 cal row
20 Pull ups
rest 1:00
40/32 cal row
10 CTB Pull ups
Beginner:
For time:
16/12 cal row
30 Jumping Pull ups
rest 1:00
24/20 cal row
20 Ring Rows
rest 1:00
32/26 cal row
10 Strict Banded Pull ups
