This week is it! The 2019 CrossFit Open starts with the release of 19.1 on Thursday 2/21 and we will be doing that workout on Friday! Make sure to plan your workouts accordingly. We have some challenging WODs this week so if you are looking to push hard on the 19.1 (which you should be) then scale weights and movements accordingly to make sure to be fully recovered for Friday.

Monday
One of the original CrossFit girls was in a plane crash about a week ago, Eva Twardokens, and the WOD that is named after her has been circulating through gyms all over the world since in support of her recovery. We want to show our support for Eva and her recovery  too so today we will be getting after a variation of “Eva”. If you want to read more about Eva here is a link about her and what people are doing to help her recovery.

CrossFit community raises funds for Eva Twardokens

Tuesday
Today we start our session with some weightlifting. We will spend the first part of class building up to a 3 rep max thruster. To answer all of your questions now…yes we will be taking the bar from the floor. Once we finish finding a 3 rep max we will do some intervals of unbroken thruster sets at a much lighter weight to work on our barbell endurance.

Wednesday
This interval style WOD will put your legs to the test. High box jumps proceeded by a heavy set of front squats will do the trick…oh and don’t forget about the max set of burpees each round.

Thursday
Today is a fun combination of some sit ups, deadlifts and handstand walking. If handstand walking isn’t your thing then don’t worry we have a few alternatives for you that will challenge you in a similar way without having you go upside down. Oh and don’t forget to watch the announcement of 19.1 at 8pm!

Friday
The open is a programming nightmare for most gym owners but we do the best we can without disrupting our training completely.  We don’t know what Friday will bring (hopefully no sit-ups, deadlifts or handstand walks) but we will be tackling 19.1 for the morning classes and in the evening starting at 5pm we will run heats for Friday Night Lights to complete this workout until we are done!

Saturday and Sunday
Again, programming nightmare… based on what the open workout is, we will adjust the WODs for Saturday and Sunday so stay tuned! No matter what it is, the weekends are always a blast so come in and do it!