Other News

Saturday, February 25th, 2017

9am: Open Gym

10am: “17.1” for competitors

Friday, February 24th, 2017

WOD: “17.1”

For time:
10 dumbbell snatches, 50/35
15 burpee box jump-overs, 24″/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Thursday, February 23rd, 2017

Attention:
1. Beginning today, the CrossFit Games website will post an Open workout every Thursday night at 7pm for the next five weeks (known as 17.1, 17.2, 17.3, 17.4, and 17.5). We will then post each workout for our next day’s (Friday) classes for non-competing NextGen members.
2. There will be a special 6pm class on Friday night and a 10am class on Saturdays dedicated to competitors. The entire gym is welcome and encouraged to come cheer us on!
3. If a competitor cannot compete on Friday night or Saturday morning, they may arrange for a Judge to validate him at another time. Validation may be done during class hours, but not by the coach running the class for that hour.
4. All scores must be submitted to Eric by Monday afternoon.

WOD:
300 Single-unders
40 cal, Assault bike
Run 500m
Row 600m
Rest 5 minutes then,
Row 600m
Run 500m
40 cal, Assault bike
300 Single-unders
For time.

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Wednesday, February 22nd, 2017

WOD:
Five rounds for time:
5 Deadlift, 275/183
15 Wallballs, 20/14
25 Situps

Strength/Skill: Shoulder Press, 3 x 5 @ 75%

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Tuesday, February 21, 2017

WOD: “Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swing, 55/35
12 Pull-ups

Skill/Strength: Front Squats, 3 x 3 @ 85% 1RM

Monday, February 20th, 2017

The 2017 CrossFit Open starts this Friday!
If you are interested in competing, please register on the “Open” link on the right sidebar of the website.
We could use some more judges, so if you are interested you will need to take the online Judges course.
If you have any questions, just ask Coach Eric.  Thanks!

2013 Open WOD “13.1”
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45
30 Burpees
30 Snatch, 135/75
20 Burpees
30 Snatch, 165/100
10 Burpees
Snatch, as many reps as possible, 210/120

2015 video of the CrossFit Open:

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Sunday, February 19th, 2017

Rest Day