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: Part 1
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 8-10 Dumbbell Bench Press (2020 tempo)

Set 2: 8-10 Supinated Barbell Bent Over Rows (2020 tempo)

*2020 tempo = 2 count up, 2 count down with no pauses at top or bottom

Strength: Part 2
Every 3 minutes for 6 minutes (2 rounds):
24 Barbell Bicep Curls
24 Overhead Banded Tricep Extensions

*for 24s, perform 8 reps bottom range, 8 reps top range, 8 reps full range
*Use lighter bar or DB's as needed to complete quality reps for bicep curls.

“Work:Rest”
For 3 rounds, spend 1 minute on each movement, trying to accumulate as many points as possible:
- Ring Push-Up for reps
- Row for cals
- Wall Sit for duration (seconds)
- Row for cals
Rest 30 seconds between each round
*** 30 second rest is after each movement ***

*wall sit rep count = 1 rep for every 3 seconds held
*sub Hand Release pushup for ring push ups based on equipment

Scaled
3 rounds for max total reps
1 minute max rep HR push ups
rest :30
1 minute max cal row
rest :30
1 minute max rep duration (seconds) wall sit
rest :30
1 minute max cal row
rest :30

Beginner
3 rounds for max total reps
1 minute max rep push up on box
rest :30
1 minute max cal row
rest :30
1 minute max rep duration(seconds) wall sit
rest :30
1 minute max cal row
rest :30

Scaling:
Alternatives to rowing
- Biking
- Skiing

“Fannie Mae”
On a 18 minute running clock:
For time:
27-21-15-9
Thrusters @ 95/65lb (43/30kg)
Toes to bar
+
Remainder of time to build to a hang squat clean and jerk at 80-90% 1rm


Scaled
On a 18 minute running clock
For time:
27-21-15-9
Thruster 65/45lb
Kipping toes to eye level
remainder of time to build to a hang squat clean and jerk at 75-85% 1rm

Beginner
On a 18 minute running clock
For time:
18-15-12-9
Goblet squat 16/12kg
Knee raises
rest 2 minutes
1-2 hang squat clean and jerk every minute at 50% 1rm

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!

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

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

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

“Flipped”
Partner Throwdown:
For time:
50 Farmers Carry Walking Lunge Steps @ 50/35lb
100 Double Unders
30 Kipping HSPUs
40 Front Rack Walking Lunge Steps @ 50/35lb
75 Double Unders
20 Strict HSPUs
30 Overhead Walking lunge Steps @ 50/35lb
50 Double Unders
10 Wall Facing Strict HSPUs
--rest 3:00--
into 3 rounds for time:
1k/800m Echo Bike
400m run

Notes
Part 1: Time Cap of 15:00
*split work as desired
Part 2: Total Time Cap of 35:00
* partner1 performs EB while P2 runs, then switch when both partners are done with their respective movements

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

“Isabel”
For Time:
30 Power Snatches @ 135/95 lbs
Time Cap: 6 minutes
*Masters RX: 115/80lb (52/36kg)


Partner Option (not a variation this day)
5 rounds for time:
P1: 10 burpees to 6in target while P2 holds elbow plank
P2: 10 burpees to 6in target while P1 holds elbow plank
P1: 15 wall balls while P2 hangs from bar
P2: 15 wall balls while P1 hangs from bar

Strength: Gymnastics Work
Every 2 minutes for 16 minutes (4 alternating sets):
Set 1:
10-12 Wide Grip Feet Assisted Pull-Ups (2020 tempo)

Set 2:
10-12 Ring Push-Ups (2020 tempo)

*Alternatives for Ring Push-Ups = Push-Ups on Plates or DB's for extended range of motion.

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Skills: Jump Ropes
A) 4 Footwork Patterns:
10 seconds of each, continuous, rest 1 min after you've been through all 4 x 2 sets
*So 40 sec on, 1 min off x 2 sets
1 - Feet move laterally out and in
2 - Feet move forward/backward, alternating
3 - Lateral Hops
4 - Speed Steps
+
B) EMOM x 6:
Min 1: 30 sec Single Unders
Min 2: 30 sec Speed Steps
Min 3: 30 sec Crossover Single Under Attempts or 360 deg Single Unders

*Crossover single under cues -
youtu.be/lfN6Mw2I4OY
+
C) Jump Rope Skill Testing:
Beginner:
3 min AMRAP:
100 Single Unders
50 Speed Steps
25 double unders

Advanced:
3 min AMRAP:
10, 15, 20,25,30,35, etc...
Unbroken sets of double unders
*Must stop & start after each completed set. Must complete each set unbroken before moving on to next set.

“Hip Flex”
Every 6 minutes x 4 sets:
On a 4 min running clock
400m run
16 DB goblet box step overs @ 50/35lb to 20in
Max rep toes to bar in remaining time

* aiming to have about 1 minute left to TTB per round
* Score = Box step ups + TTB (run is NOT included)

Partner variation
Every 6 minutes x 4 sets:
On a 4 min running clock
400m run TOGETHER
16 synchro DB box step ups 50/35lb to 20in
Max rep toes to bar in remaining time, splitting work as desired
*synchronized at top

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

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Strength: Power Clean
Set 1 – 1.1.1 reps @ 73%
Set 2 – 1.1.1 reps @ 77%
Set 3 – 1.1.1 reps @ 81%
Set 4 – 1.1.1 reps @ 84%
Rest 2 minutes between sets

*Each rep on the 20 sec; then rest 2 mins between sets

“Taylor’s Version”
As Many Rounds and Reps as possible in 13 minutes:
Row 30 calories
15 Deadlifts @ 155/105 lbs
10 Hang Power Cleans @ 155/105 lbs

* Men and women Row same cals
* Masters RX: 135/95lb (61/43kg)

Partner Variation
13 minute amrap, sharing the work as desired
30 cal row
20 russian KBS 24/16kg

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

“Bodyweight Ninja” Time Cap - 25:00
5 Rounds for Time, with Buy In:
Buy In:
18 Shuttle Runs
Then 5 RFT:
15 Squat Jumps
12 V-Ups
9 Burpees
6 Shuttle Runs

Partner Version
AMRAP x 20
20 shuttle run buy in, alternating per person
into amrap w/ remaining time
15 air squats
12 V-ups
9 burpees
- trade off every movement, so partner 1 does burpees, partner 2 does v-ups, P1 does air squats, P2 does burpees etc.

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Strength: Front Squats
Every 3 minutes, for 9 minutes (3 sets):
Max Front Squats
Loads per set (by %): 85, 77, 69

*set 1= AMRAP (-1)
*set 2= AMRAP (-2)
*set 3= AMRAP (-3)

*Based off of heavy 4 reps from week 2 (1/8/24) or current estimated 4RM.

“Uphill Thrill”
Minutes 0-8:
1-2-3-4-5-6-7-8-9-10 Reps for Time:
Front Squat @ 95/65 lbs
Box Jump Over 24/20 inches
Time Cap: 7 minutes

Minutes 8-14:
Every minute for 6 minutes (6 rounds):
1 Squat Clean
*starting at 65% & Building to 80% by minute 3, then Min 4-6 completed at 80% 1RM

Partner Version:
8 minute AMRAP:
P1: 10 goblet squats @ 24/16kg OR 10 front squats @ 95/65lb
P2: Max box jump overs until P1 finishes squats
*score = total reps combined (including goblet squats)

If space/time allows lifting may be allowed.

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Strength - For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
DB Push-Ups @ 50/35lb per hand
*5 sec Chin Over Bar Hold after each set

Time Cap: 10 minutes

“Roaring Twenties”
Partner 20 minute AMRAP:
20 cal row while partner holds plank on elbows
20 toes to bar while partner holds two DBs in farmers position (50/35lb) (22.5/15kg)
20 single arm DB hang power snatches @ 50/35lb (22.5/15kg) while partner hangs from bar
* split work however

Intermediate:
20 minute amrap:
20 Cal Row while partner holds plank on elbows
20 Kipping Knees to chest while partner holds two DBs in farmers position (35/25lb) (15/12kg)
20 Single arm DB hang power snatch - 35/25lb (15/12kg) while partner hangs from bar
* split work however

Beginner:
20 minute amrap:
20 Cal Row while partner holds plank on elbows
20 Abmat sit ups while partner holds two DBs in farmers position - 25/15lb (12/7kg)
20 single arm DB hang power snatch - 25/15lb (12/7kg) while partner hangs from bar
* split work however

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

“Sorta Total” In 20 minutes:
Build to 85% of 1RM Push Press
Build to 85% of 1RM Deadlift

*Completed one at a time, must Push Press then Deadlift

*Suggested Build up
2 sets x 5-8 reps w/ empty bar
2 sets x 4-6 reps @ 50-65%
2 sets x 2-4 reps @ 70-75%
1 set x 1 rep @ 80%
1 set x 1 repp @ 85%

*Log push press as weight for set 1 and deadlift weight for set 2.

“Grounded”
For Time:
30 Deadlifts @ 185/125 lbs
90 Wall Ball Shots 10/9 feet @ 20/14 lbs
30 Deadlifts @ 185/125 lbs
Time Cap: 12 minutes

Advanced athletes use 225/155lb (102/70kg)
*Only use 225/155 if you can do at least 30 ub reps at that load (not that you need to go ub to open the workout)
Masters RX: 165/110lb (75/50kg)

Intermediate:
For time
30 Deadlift - 155/105lb (70/48kg)
90 Wall ball - 14/10lb (6/4kg) to 10/9 feet
30 Deadlift

Beginner:
For time
20 Deadlift - 135/95lb (61/43kg)
70 Wall ball 14/10lb (6/4kg) to 9/8 feet
20 Deadlift

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Strength: Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: 12-14 Supinated Barbell Bent Over Rows (2020 tempo)
Set 2: 3 3-Point Patrick Step Ups

- Supinated Grip Barbell Bent Over Rows: strong squeeze, 8/10 RPE, pump focus in mid back. Tempo is 2 seconds down, no pause at bottom, 2 seconds up, no pause at top

- For 3 Point Patrick Step Ups it's 3 reps/position per side (9 reps)

“Traveler”
4 rounds for quality:
500/400m row
30 russian step ups @ 24/20in (unloaded)
100m single DB suitcase carry (50m/arm) @ 50/35lb (22.5/15kg)

*24 minute cap
*increase row intensity with goal of 3s faster per round

NO SCORE FOR THIS WEEK

Scaled/Beginner:
4 rounds for quality:
500/400m row
30 russian step ups 24/20in (unloaded)
100m single DB suitcase carry (50m/arm) 35/25lb (15/12kg)

Scaling:
Alternatives for Rowing:
- 500/400m Ski
- 1000/800m Bike

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

Strength: Barbell Complex
Every 2:30, for 12:30 (5 sets):
3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch

*2 sets at a moderate/technical load w/ good speed, then final 3 sets at a tough/challenging load. Goal is remaining power though.

*You must hold same grip for your deadlifts that you hold for your Power Snatch.

“Bounce Around”
Every minute for 10 minutes (10 rounds):
30 Double-Unders
Max Hang Power Clean and Jerks @ 135/95 lbs
*advanced athletes 155/105lb (70/48kg)
Masters RX: 115/80lb (52/36kg)

Intermediate:
Every minute for 10 minutes (10 rounds):
30 Single Under
Max Hang Power Clean and Jerk - 95/65lb (43/30kg)

Beginner:
Every minute for 10 minutes (10 rounds):
30 Line Hop
Max Hang Power Clean and Jerk - 75/55lb (35/25kg)
Starting at minute 0, 30 line hop buy in to each minute

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!

Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

“Fight Night”
For 4 rounds: 1:00 Work of Each Movement.
- Echo Bike for cals
- V-Up for reps
- Line Facing Burpee for reps
- Dumbbell Walking Lunge Step @ 50/35 lbs for reps
- Box Jump Over 24/20 inches for reps
Rest 1 minute between each round

Intermediate/Beginner:
4 rounds for max total reps
Min 1: Max cal Echo Bike
Min 2: Max rep Tuck-ups
Min 3: Max rep Line facing burpees (step over allowed)
Min 4: Max rep DB Farmers Lunge Steps - 35/25lb (15/12kg)
Min 5: Max rep Box Step overs - 24/20in (step down)
Min 6: REST

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!
Pre-Order CFS Wizard Longsleeve or Crewneck til January 28h // 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!

WE WILL BE CLOSED ON 01/15/24 DUE TO WINTER WEATHER.
WE WILL KEEP YOU INFORMED ON POTENTIAL OPEN GYM AND OPENING LATER THIS WEEK.

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!

Strength Part 1 - Every 2 minutes, for 6 minutes (3 sets):
12 Three Point Dumbbell Rows
*12/side each set
*as heavy as possible - 3 point stance

Strength Part 2 - For Time:
50 Bent-Over Barbell Rows @ 45/35 lbs
Time Cap: 3 minutes
*perform for time but still with quality

“Where Art Thou”
For time with Partner:
Run 400 meters
200 Air Squats
Run 400 meters
150 AbMat Sit-Ups
Run 400 meters
100 Barbell Thrusters @ 45/35 lbs
Run 400 meters
50 V-Ups
Run 400 meters

Time Cap: 28 minutes
*run together
*split rest of work as desired

Intermediate:
Partner Met-Con
400m run
150 Air squats
400m run
100 Abmat Sit ups
400m run
75 Thrusters w/ empty bar
400m run
50 Tuck-ups
400m run

Beginner:
Partner Met-Con
400m run
100 Air squats
400m run
75 Abmat Sit ups
400m run
50 Thrusters w/ empty bar
400m run
25 Tuck-ups
400m run

Scaling:
Alternatives for Running:
- 15 Shuttle runs
- 1000m Bike
- 500m Row or Ski

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!

Strength: Shouder Press
Every 2 minutes, for 8 minutes (4 sets):
3 Reps @ (30X0 tempo)
*In 4 working sets, find a 3RM for the day with a 3 second eccentric on each rep.

“Open Workout 15.4”
Complete as many reps as possible in 8 minutes of:
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled: - Official Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

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!

Skills - Jump Roping:
PART 1:
EMOM x 6 - Everyone:
Min 1-3: 20 sec Penguin Jumps - Single Tap - No rope, focus on hand position/controlled bound
Min 3-6: 20 sec AMRAP Penguin Jumps - Double Tap - focus on timing/rhythm

PART 2
*Intermediate/Beginner*
For max reps:
1 min AMRAP: Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

*Advanced*
For max reps:
1 min AMRAP: Crossover Single Unders
Rest 1 min
1 min AMRAP: Speed Steps
Rest 1 min
1 min AMRAP: Double Unders

“Pillars of Heracles”
20 minute Partner AMRAP:
20 shuttle runs (2x25ft each rep) while partner holds two DBs in farmers position
40 cal Echo bike while partner hold two DBs in front rack position
80 double unders while partner holds bottom of goblet squat (single DB)

@ 50/35lb (22.5/15kg) DB
*Switch at any time with partner. Can only accumulate reps if partner is holding the DBs in the proper position

Intermediate/Beginner:
Partner workout:
20 min amrap:
15 Shuttle runs while partner holds two DBs in farmers position
30 cal Echo Bike while partner hold two DBs in front rack position
100 Single unders while partner holds bottom of goblet squat (single DB)

@ DBs @ 35/25lbs (15/12kg)

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!

Strength: Squat Clean
Set 1 – 1.1.1 reps @ 74%
Set 2 – 1.1.1 reps @ 78%
Set 3 – 1.1.1 reps @ 82%
Set 4 – 1.1.1 reps @ 65-70%
Rest 2 minutes between sets
*each rep on the 20 seconds for each set, then rest 2 minutes between sets

“Unhinged”
For Time:
21 Deadlifts @ 185/125 lbs
21 Box Jumps 24/20 inches
15 Deadlifts @ 225/155 lbs
15 Box Jumps 24/20 inches
9 Deadlifts @ 275/185 lbs
9 Box Jumps 24/20 inches
Time Cap: 10 minutes

*Advanced: Deadlift @ 225/155 then 275/185 then 315/205 (143/93kg)
*Masters RX: Deadlift @ 165/110lb (75/50kg) then 205/135lb (93/61kg) then 235/160lb (107/73kg)

Intermediate:
For time:
21 Deadlift - 155/105 (70/47kg)
21 Box Jumps or Box Step ups - 24/20 (step down)
15 Deadlift - 185/125 (84/57kg)
15 Box Jumps or Box Step ups
9 Deadlift - 205/135 (93/61kg)
9 Box Jumps or Box Step ups
*10 min cap

Beginner:
For time:
21 Deadlift - 95/65 (43/30kg)
21 Box Step ups - 24/20
15 Deadlift - 135/95 (61/43kg)
15 Box Step ups
9 Deadlift - 155/105 (70/47kg)
9 Box Step ups
*10 min cap