Strength/Skill Back squat 7 Sets: 4 reps @ 75% WOD 7 Minute AMRAP: 3 C2B pull-ups3 Deadlifts 225/1556 C2B pull-ups6 Deadlifts9 C2B pull-ups9 Deadlifts… Keep adding three reps to each set until the 7 minutes expire.Read more

WOD Open workout 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbellRead more

Strength/Skill Overhead squat or Front squat 2-2-2-2-2 weight by feel WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill EMOM for 8 minutes High hang snatch x 3 reps @ 50-55% WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 3Minute 2|DB Bench x 8Minute 3|Farmer carry x 100 metersRead more

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Every Thursday for the next 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’re trying something different. We’ll be completing the Open workouts each Saturday morning during our regular class times (March 2nd, 9th,16th) along with a themed pot luck style brunch each week. At the end of this year’s open we’ll be drawing a raffle...Read more