Monday, February 16, 2015


Monday means a little skill work and some major Open prep! Have you signed up yet?!

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. This year includes scaled versions of the Open workouts as well as a new Teenage Division for athletes 14-17 years old. 2013-open-logo-blue-1

MONDAY Skill Work Take 10 minutes to work technique: • Toes to Bar/Knees to Chest • Pull-ups (Strict, Kipping, Butterfly, Chest to Bar) • Double Unders • Handstands (Holds, Strict, HSPU Kipping) • Pistols • Muscle-ups

Partner Workout AMRAP in 20 Minutes: 100 Wall Ball Shots (#20/14) 100 Double Unders 80 Box Jumps (24"/20") 80 Toes to Bar 60 Chest to Bar Pull-ups 60 Burpees 40 Cleans (#145/105) 40 Jerks (#145/105) 20 Snatch (#145/105) 20 Muscle-ups

*Scale the Muscle-ups as needed. We'll help with options at the gym.

The Open is Coming!