The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Every Thursday, for three weeks, CrossFit will announce a workout and thousands of gyms around the world will complete the workouts. Anyone can sign-up to compete in and post their scores online. You can sign-up online at or learn more at this link: www.games.crossfit.com Whether or not you decide to sign-up online, we complete the workouts in our classes each week. We like to create a fun environment where everyone can complete some version of the workout and have a good time with friends! This year we’ll be completing the Open workouts each Saturday morning during our regular class times (beginning February 28th) along with a themed pot luck style brunch each week. At the end of this year’s open we’ll be drawing a raffle for a couple lucky prize winners....Read more

Open workout 16.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)Read more

Open week 3 theme: St. Patty’s Day – wear your green Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms WOD For time: 40 Calorie bike100 Meter Plate OH carry 45/3540 Plate ground-to-overhead400 Meter run100 Meter Plate OH carry 14 Minute time cap Accessory 3 sets: 10 V-ups/tuck-upsRest 30 seconds20 Banded hamstring pullsRest 30 seconds15-20 Banded OH triceps extensionsRest 30 seconds Followed by… 3 sets:Max rep deficit push-upsRest 1:00Read more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog50′ Halo monster walk10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 18 Minute AMRAP: 250 Meter row or ski5/3 Strict pull-ups100 Meter suitcase carry 70/53 Hybrid Conditioning (5:30) 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Ring rows Strength/skill 4 Sets, not for time: 10 Bulgarian split squats/side10 Single arm DB rows/side10 OH plate sit-ups WOD 8 Rounds for time: 5 Box jump/step-overs 24/20″3 Front squats 185/125 from the rack7 DB bench press 50/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 500 Meter row20 Goblet squats400 Meter ski10 Box jump/step-overs20 Calorie bike15 Floor pressRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms5 Bottoms up KB press:15 Jump rope20 Banded pull-aparts Strength/skill Push jerk 3 75%3 80%2 85%2 90%2 90% WOD 15 Minute AMRAP: 7 Toes-to-bar14 KBS 53/3521 Double-undersRead more