The CrossFit Open Airs 19.2 Tonight! The 2019 CrossFit Open began last Thursday, February 21, 2019, and ends in 4 weeks on Monday, March 25, 2019. Even if you did not register, still come join us and be part of this wonderful camaraderie-building experience! Tonight we will have our second Open Announcements at 7pm.  We will have our on head-to-head …

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Strength / Skillwork Jump Rope Work Max. Set of Double-Unders Deadlift 8-8 / 5-3-1+ / 5 50-55% / 75-85-90% / 65% Bench Press 8-8 / 5-3-1+ / 5 50-55% / 75-85-90% / 65% Handstand Walk Practice Handstand Walk 10′ – 10′ – 10′ – Max WOD None today Foundation Burn 45 Each section will have its own score. – SECTION …

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Specialty Classes Yoga – 4:30pm Strength / Skill Work Pick either the “Strength/Skill Work” or the “Burn!” Jump rope work Deadlift 10-8-5-5-8 40-55-75-85-65% Handstand Walk 10′ – 10′ 10′ – Max – Max Front Squat 10-8-5-5-8 WOD/Elements Pick either the Strength/Skillwork or the Burn! Burn! 6 32 Rounds of EMOTM, Alternate Movements Round 1, 5 … 10 Double KB Clean …

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CrossFit Open Make sure you get your scores in for 19.1 in the CrossFit Games site here by 7pm, but don’t wait until the last minute. Posting in Wodify does NOT get them into the CrossFit Games site! Make sure you come this Thursday for our 19.2 Announcement. Strength / Skillwork DB Bench Press 10 – 10 – 10 – 10 …

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Join us for a group workout.  Workout will be announced on the whiteboard when you arrive.  Bring a friend for free! For those who did not attend our first Open workout yesterday, join us for a makeup workout tomorrow, Sunday, at 3pm. Monday will be normal scheduling of programming.

Join us today for the first workout of the CF Open, 19.1. There will be many scaled options to make the workout available to all!!

Foundations Skill/Strength: Handstands WOD: Baseline 500m Row 40 Air Squats 30 Abmat Sit-Ups 20 Push-Ups 10 Pull-Ups Cashout

Strength Back Squat (8-8 / 5-3-1+ / 5) 50-55% / 75-85-95% / 65% WOD Metcon (No Measure) 4 Rounds of: 1 Indoor Flying Pull-up Bar traverse* 4 GHD Hamstring Curl or 8 Good mornings 8/8 DB Bulgarian Split Squats 8 Arnold Presses** * Skip if you can not do a strict pull-up and do 10 banded strict pull-ups instead ** https://www.youtube.com/watch?v=6Z15_WdXmVw Elements …

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Strength / Skillwork Today’s focus is on skills and strength. If you really work on both today, you will get a great workout! Days like this are a great foundation for overall gains. Do NOT skip today if you don’t have D/Us, HSPUs or Handstand Walks down as a skill! Jump Rope Singles & Doubles Ankle Rockers w/ Wrist Circles …

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Main Skill/Strength: Rope Ascents WOD: Snatch Elimination 1-3x of every move until hitting max on a movement.  Eliminate the mvmt, and continue until all the movements are eliminated. Hang Squat Snatch Snatch Push Press Snatch OHS Snatch DL Snatch High Pull   Cashout: 3 Rounds 10 Sit-ups, GHD 10 Russian Twists 10 Leg Raises   Foundations Class: Skill/Strength: Rope Ascents …

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