Monday, February 22, 2016

Prep Week of the 2016 CrossFit Open! Not too late to register-- get in on the fun.

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun! 12493831_1021643444544180_2130580769920124493_o

MONDAY Strength Back Squat [Video] Take 3 sets to find your heaviest 5 rep Back Squat.

Conditioning Part 1 AMRAP in 7 Minutes: • 10 Chest to Bar Pull-ups (Rx) or 5 Muscle-ups (Rx+) • 20 Wall Bal Shots (#20/14) • 20 Box Jumps (24"/20")

Part 2 AMRAP in 7 Minutes: • 15 Calorie Row • 10 Thrusters (#95/65)

16.1 Announcement, coming Thursday