Registration is officially live for the 2024 CrossFit Open! As most of you know our goal as a gym is to have 100+ athletes register and compete for the Open each year and we will highly encourage everyone to do so!
Not sure what the Open is?
The Open is about COMMUNITY and a way for YOU to test yourself on a yearly platform! Still not sure, ask a coach or fellow member to explain the what and why!
https://games.crossfit.com/register/open
- NATHAN TRUJILLO
- LINGLING GALLACHER
- BRI RISK
- REBECCA TERRY
- KELSEY BROWN
- NOELLE FILLO
- PATRICK LACOUNT
- CHARLES SPARKS
- DAVID WILSON
- LIZA WHITE
- ARISTO CAUWELS
- KODY KNAPP
- Fred Porter
- Jen Warner
- Clay West
- Monica Sether
- Melinda Macpherson
- Marc Welch
- Dirk Nelson
- Stephanie Freier
- Taylor Reeves
Freedom WOD Classes
Warm Up: 10 Mins
250 m Row or Bike .6
Then 2 Rounds
10 Inchworms w/ push up
10 Banded Pass Throughs
5 Burpees
Strength: 20 Mins
Week 7:
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 14 Min HARD Cap
“Death Race”
5 Rounds:
15/12 Calorie Bike, Row or Ski
10 Burpees
Advanced Athletes 10 min Hard Cap
Functional Bodybuilding Class
Week 7 Time Of Death:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets
