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

 

    1    NATHAN TRUJILLO

    2    LINGLING GALLACHER

    3    BRI RISK

    4    REBECCA TERRY

    5    KELSEY BROWN

    6    NOELLE FILLO

    7    PATRICK LACOUNT

    8    CHARLES SPARKS

    9     DAVID WILSON

    10    LIZA WHITE

    11    ARISTO CAUWELS

    12    KODY KNAPP

    13    Fred Porter

    14    Jen Warner

    15    Clay West

    16    Monica Sether

    17    Melinda Macpherson

    18    Marc Welch

    19    Dirk Nelson

    20    Stephanie Freier

    21    Taylor Reeves

    22    Tyler Jordan

    23    Stephanie Starek

    24    Chandler Dalton

    25    Marcelo Plioplis

    26    Katherine Quindlen

    27    Tim Jaglinki

    28    Gabie Kale

    29 Kenneth Zetye

30 Susie Boyle

31 Monica Blakeley

32 David Saucedo

33 David Fohrman

34 Pat Attkisson

35 Jeff Walls

36 Becca Fisher

37 Kale Creech

38 Kyle Knapp

39 Jamie Cardenas

40 Sean Barron

41 Lusan Dellagrotte

42 Rindi Wood

43 Travis Hufford

44 Matheus Sathler

45 Courtney Stewart

46 Mary Preston

47 Jeremy Narvaez

48 Wyatt Brinkley

 

Freedom WOD Classes

Warm Up: 10 Mins
Then 2 Rounds
10 Banded Pull Aparts
10 Push up
10 Banded or PVC Pass Throughs
10 Hang Power Snatch

Mobility: 6 mins
90 sec /side Lax Ball T-spin
90 sec/side Lax Ball Chest/Shoulders

Strength: 20 Mins
Week 11: Last week of heavies
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 14 Min HARD Cap
14 EMOM
10 Push Ups
5 Hang Power Snatches 95/65 Scaled 75/55

Advanced athletes can scale the weight up as they see fit

Functional Bodybuilding Class

Week 11: