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 | 31 Monica Blakeley |
| 2 LINGLING GALLACHER | 32 David Saucedo |
| 3 BRI RISK | 33 David Fohrman |
| 4 REBECCA TERRY | 34 Pat Attkisson |
| 5 KELSEY BROWN | 35 Jeff Walls |
| 6 NOELLE FILLO | 36 Becca Fisher |
| 7 PATRICK LACOUNT | 38 Kyle Knapp |
| 8 CHARLES SPARKS | 39 Jamie Cardenas |
| 9 DAVID WILSON | 40 Sean Barron |
| 10 LIZA WHITE | 41 Lusan Dellagrotte |
| 11 ARISTO CAUWELS | 42 Rindi Wood |
| 12 KODY KNAPP | 43 Travis Hufford |
| 13 Fred Porter | 44 Matheus Sathler |
| 14 Jen Warner | 45 Courtney Stewart |
| 15 Clay West | 46 Mary Preston |
| 16 Monica Sether | 47 Jeremy Narvaez |
| 17 Melinda Macpherson | 48 Wyatt Brinkley |
| 18 Marc Welch | 49 Sheila Dye |
| 19 Dirk Nelson | 50 Andi Rose |
| 20 Stephanie Freier | 51 Bryan Zerr |
| 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 |
Freedom WOD Classes
Warm Up: 10 Mins
30 Banded Pull Aparts
Then 2 Rounds
10 Push up
10 Banded or PVC Pass Throughs
10 Hang Power Cleans
Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 8-15 Reps
Isometric Push Ups with 2 second pause 1 inch off ground
Alternating DB Curls
Alternating DB Bench Press
90 seconds rest between sets
Station 2
Giant Set:
2 sets x 15-20 Reps
DB Fly
DB Barrel Press
DB Coffin Press
**No reset between movements so pick a weight that you can get everything done without setting the DB’s down
Metcon: 15 Mins
30 Rounds for time:
1 Muscle Up / 1 Strict Pull Up + 1 Strict Dip
2 Floor Press 135/95 scaled 95/65
3 Power Cleans 135/95 scaled 95/65
Functional Bodybuilding Class
Week 12 Greatest Hits:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 30 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
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into:
Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest = holding the rope/weight your not allowed to let go until all reps have been completed)
No Rest Move Right Into: (this is not a typo)
TriFucta giant set 3 sets x 20/20/Failure EZ Bar Seated French Press EZ Bar Skull Crushers Close Grip EZ Bar Bench Press (slow) (perform 20 french press / 20 skull crushers / max effort to failure close grip press) BiFucta giant set 3 sets x 20/20/20 DB Seated Curls Partials (top to half down) Incline DB Curls Standing DB Curls w/ exaggerated lean (ask me for a demo) Biceps Giant Set 1 Set
No Rest Move Right Into: (this is not a typo) Tricep Giant Set 1 Set
Repeat above for one more set of each giant set bicep to tricep
