Thursday 2.21.19

OFFICIAL OPENING DAY FOR CFR! You don’t have to know how to do CrossFit to get started. All you have to do is START! Contact us if you need help with what to do.

(Studio classes will start at the new building starting Monday).

ABOUT THE OPEN:

The workout will air through CrossFit at 6pm tonight. CrossFit.com or Online

Tomorrow night at 5:45pm, we will start the first of 5 Open Workouts! Meet at the gym at 5:30 to get warmed up. Get ready to have some fun! Sign up to compete, or just come workout for fun. All classes will do the Open Workout regardless of whether you formally sign up or not.

THURSDAY 2.21.19

OPTION 1

“Pre-Game”
Not for score, at controlled, low intensity:

3 Rounds:
2:00 Bike, Row, Ski Erg
3 Strict Pull-Ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Directly into…

3 Rounds:
2:00 Light Bike, Row, Ski Erg or Run
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

OPTION 2

Work on a skill for the OPEN

MOBILITY

Coaches/Athletes Choice – work on your sore areas