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
Freedom WOD Classes
Warm Up: 10 Mins
250 m Row, Skierg or Bike .6
Then 2 Rounds
10 Push up
10 Banded or PVC Pass Throughs
10 Hang Power Cleans
Strength: 20 Mins
Week 9:
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max
Metcon: 14 Min HARD Cap
3 Rounds
10 Strict Ring Dips
15 Hang Power Cleans 115/75
500m Row / 500m SkiErg / .6 Bike
We are working on Barbell cycling, so the goal is to complete the Hang Power Cleans in no more than two sets but try to go unbroken.
Functional Bodybuilding Class
Week 9:
Monday
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins
-Rope Extensions
2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press
-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions
-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
-Straight Bar Cable Curls
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)
-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)
-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl
-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)
Extra credit (Optional)
Conditioning aka Metcon
EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute