11 days until the first Open workout is announced! Make sure to register and clear your schedule for the next 5 weeks of the Open for our Friday Night Lights! You can register here!

We are starting this week off with a bang!  Chippers are the perfect way to kick start your motivation and get a good sweat on for the start of the week. This is modified version of the CrossFit Open workout 14.4 including: rowing, wall balls, toes to bar, handstand push ups, clean and jerks and muscle ups or strict pull ups to spice up your Monday.

After priming the system with Monday’s chipper, Tuesday we will be hitting a classic benchmark workout…Fran! Fran is to CrossFit what the 100 meter sprint is to track and field. This workout is meant to be fast!

21 – 15 – 9
Thrusters 95/65#
Pull ups

A simple couplet that will leave you laying on the floor after less than 7 minutes of work. When scaled properly and you push yourself hard to finish as quickly as possible (with good technique of course) you won’t need any more than that 2-7 minutes to feel satisfied with your workout for the day. If you haven’t done this one, make sure to come in and tackle Fran to get a good benchmark under your belt!

Wednesday we take a break from the conditioning and get at some strength work in. We will start the class with some heavy squat cleans and finish with a max set of back squat.

Thursday we will be combining some rowing and biking with a heavy sled push or pull. Sled work is great for the whole system, if you have never worked with the sleds before this workout is a great way to introduce them.

Friday is another workout to get you ready for the Open, a 7 minute AMRAP ladder of dumbbell shoulder to overhead and walking lunges – yes more lunges!

Lets start this week off right and get our priorities in place. Your health and wellness should be #1 always! Take care of your body and mind – its the only one we get!

See you at the box!