Fitness Friday 3/4/21

September 27, 2022
Fitness Friday 3/4/21

The CrossFit Open

A 3 week event that brings the global CrossFit Community together. The best of the best, and the newest of the new will all complete the same WOD, scaled accordingly. The CrossFit Open brings our Communitytogether in a very special way as we push ourselves to find new limits and discover something about ourselves we didn't know was there!


If you are planning on signing up for The Open, but have yet to do so, can you get yourself registered as soon as possible. We are trying to get as much of a jump start as we can on heat placement and head count so things can run as smooth and as safe as possible.

Fitness Friday

3 Stations - 9 minutes in each, with 4 minutes to transition to the next

The Mobility

The Warm-Up

For the most part, the warm-ups movements are pretty straight forward. If you don't know what something is pick someone in your group and copy them :) You will only do one warm-up depending on what your start station is.

Station #1

For some, that have possessed the strength to do kipping pull-ups and toes to bar, but can't quite put it all together, the videos below show some great tips on getting better at them.

Station #2

This Station starts upstairs with a sprint on the rower. Get this done FAST, come down and AMRAP with the time remaining.

Station #3

As Many Rounds/Reps as Possible in 9 minutes of:

The Finisher

Continue Reading

pushpress gym management software for boutique gyms and fitness studios