A. Every 2 minutes for 5 rounds:

    5 Tap n Go Power Clean + Push Jerks 

B. 12 Minute AMRAP:

12 Front Rack Lunge Steps (45/35)*

12 HSPU's

12 DB Power Cleans (45/35)

*kb or db

Open Guide 2018:

Everything you need to know about the 2018 Open at CFR


1. This is a fun, community event for 5 weeks. Yes, it is a worldwide competition, but for us it is all about fun, growth and improvement

2. You do not need to sign up on to participate in our in-house competition. However, if you would like to sign up, I am all for it and we will support you through the process 

3. We will have our main event every Saturday at 9am. A heat sign up sheet will be available starting Thursday night. Folks may sign up in the gym or email me to claim a heat time. At 9am sharp, Josh and I will go over technique, movement standards, and strategy for the given WOD. We highly recommend folks attend this. Saturday is not the only time available to do the Open workouts. Friday (all day), Sunday (from 11am-noon), and Monday (up until 5pm) are all options for completing the workout.

4. From 9am till roughly 11:30, we will run heats of the workout. Every athlete will have a judge for each workout. All friends and family are welcome to come out and spectate the event

5. In week one, we will stay after the heats are completed and have a potluck party. More details on this will be posted on a separate blog

6. This year, the scoring will be a little different. There will be 3 categories that will get your team points: Performance (top 8 scores from each team), Spirit (this will be a subjective measure voted on by the team captains. This includes effort, team unity, attitude, support of other athletes and overcoming adversity), and Participation (this includes both doing the workouts and judging).

7. It's okay to scale! Every year, our members do incredible things in the Open. This year will be no different. Having said, there is no pressure to do anything outside your capabilities or comfort zone. Coaches will help with the scaling process and ensure each athlete gets the appropriate stimulus