Schedule Changes
We have removed the 5:40pm class from the schedule on Friday nights for the next 3 weeks. This will allow us to set things up for our Saturday Main Event
We have also canceled CrossFit Kids on Saturday to accommodate our event.
Fitness Friday
The day before the Open is a common rest day for many. If you are not doing the WOD on Saturday, go all out! If you are doing the WOD on Saturday, please treat this as an active rest day. Stay light, just sweat!
Open Heat Schedule
We will post Open Heat schedules here as soon as possible on Friday. Please check back for more Information. We will send out a text message when content is posted! If your availability has changed, please let us know!
The Mobility
The Warm-Up
For 9:00 work through the following movements
Hang Power Clean (HPC) Build
Air Squats --> Wall Balls
The Met-Con
As Many Rounds/Repetitions As Possible in 18:00
At 0:00, 6:00 and 12:00 you will stop where you are and ROW
At 3:00, 9:00 and 15:00 you will stop where you are and do WALL BALLS
*PICK UP WHERE YOU LEFT OFF UPON COMPLETION.
The Strength
:60 REST
2:00 Machine
THEN Every Minute On the Minute for 18 min:
1 Clean and Jerk reset, pause and hold for 2 seconds in Jerk set-up
The Finisher
5:00 Bike Flush
