Regular hours – Mon 1.16.17

 In W.O.D.

It’s a holiday for some today, but many still go to work, so the gym will be open for regular hours.

Strength: Front Squat 5-5-5-5-5

Conditioning: AMRAP in 12:00:
– 20 Abmat Sit Ups (Performance: GHD Sit Ups)
– 10 left-arm Overhead Walking Lunges (53/35#, Health: As heavy as possible, or racked)
– 10 right-arm Overhead Walking Lunges (53/35#, Health: As heavy as possible, or racked)


*Optional Strength:  Wendler Week 3 Day 1:

– Back Squat
75% x 5
85% x 3
95% x 1+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form).


HERE is a quick tutorial on how to sign up for The Open.

The CrossFit Games Open tagline this year is “Where grassroots meets greatness”: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

It’s easy to sign up.  Simply go to games.crossfit.com…..

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