Monday: Open Prep Begins

A. Every 90s for 12 in:

    Front Squat x 2

 60, 70, 75, 80, 85, 85, 85, 85%

B. 12-9-6

   Thruster (95/65)

   Toes to Bar

 At the 10:00 mark, begin:


Thruster (95/65)

Toes to Bar


4 Rounds:

800m Run

50 DU's

25 Russian KB Swings (53/35)

Additional Session:

Goat Mobility

4x1000m Row

Rest 3 minutes

On Monday, the CFR programming will focus largely on preparing our members for the CrossFit Open. This year, CrossFit HQ announced there will be two Open divisions, RX and Scaled. This is a great addition, because it will allow more participation from our gym. For the next two months, we will focus on traditional Open movements, and conditioning will be at a premium. This will coincide with working on your goat too. Expect to see a lot of toes to bar, box jumps, wall balls, pull-ups (both regular and C to B), burpees (over the bar, 6" jump), thrusters, OH Squats, Cleans, Snatches, Deadlifts, and rowing.

Because we only have 3 rowing machines, rowing will not be programmed into daily WOD's. However, each day, there will be an optional additional conditioning session (or skill, or barbell work, etc). For example, let's say the WOD is A. Deadlift 5-5-5-5-5, B. 3 Rounds: 20 Burpees, 15 DL's. The optional session would then be: 8x500m Row with 90s rest between each effort. This session is for those that are really gearing up for the Open and are coming into the gym at least 4-5x per week already. If you plan on taking advantage of these additional sessions, we do ask that you treat it as an additional class in your weekly allotment. Of course, unlimited memberships would include all additional sessions.