CrossFit Open
We strongly encourage everyone to register for the CrossFit Open! Registration is now open.
We will complete the workouts each week anyway! Weekly workouts begin February 21.
CrossFit
Strength
Overhead Squat [Video]
Complete 5 Sets of 5 Overhead Squats.
OR
Back Squat [Video]
Complete 5 Sets of 5 Back Squats.
* Do not max out on these sets. We are working on full depth, so squat between 75-85% of your max lift.
Conditioning
For Time:
1 Dumbbell Front Squat (#50/35)
30 Double Unders
2 Dumbbell Front Squats
30 Double Unders
3 Dumbbell Front Squats
30 Double Unders
4 Dumbbell Front Squats
30 Double Unders
5 Dumbbell Front Squats
30 Double Unders
6 Dumbbell Front Squats
30 Double Unders
7 Dumbbell Front Squats
30 Double Unders
8 Dumbbell Front Squats
30 Double Unders
9 Dumbbell Front Squats
30 Double Unders
10 Dumbbell Front Squats
30 Double Unders
Bootcamp
PARTNER WOD
30 min AMRAP
60 Cal Bike
Run 6 lengths together
60 Wall balls
Run 6 lengths together
60 Burpees
Run 6 lengths together
60 Vups
Run 6 lengths together
60 Plate G2OH
*cut 60 to 30 for following rounds*
Cashout-
1 min max sit ups
1 min max push ups
1 min max squats
1 min rest
Repeat but instead of a minute- complete max reps in :30
