A. Every 2 minutes for 5 rounds:


5x60, 5x65, 5x70, 5x75, 5x80

B. Every 5 minutes for 4 rounds:

1. 40/32 Cal Row

20 OH One Arm W Lunge Steps (50/35)

2. 50 Side Jumps over Paralette

20 Toes to Bar

After the Open

The Open is a competition, a test if you will, to see how we fare in a competition setting. We encourage participation in the Open each year because the net gain from participating is almost always overwhelmingly positive. Once the Open is over, it is the perfect time to assess your performance and set goals for the upcoming season. Here are some guidelines for doing so.

1.     Show up to the Daily CrossFit Classes

There is no substitute for attending the daily classes. I cannot stress that enough. This was my 9th Open both participating and coaching, and if there’s one truth I know, it is those who consistently come to class and sweats with their fellow community members make the most progress. The Open is a CrossFit competition; the best way to get better at CrossFit is do more CrossFit. The class setting creates an atmosphere of support and motivation that cannot be replicated. I know this because I workout alone 95% of the time, and I always do better/have more fun in a group. CrossFit has evolved a great deal in the last 9 years, but the class model is still the foundation to improving your fitness

2.     Regularly Attend the Specialty Classes

The Weightlfiting, Endurance and Gymnastic classes are invaluable to improving your skills in those disciplines. The regulars at the WL’ing class continue to improve their technical proficiency and strength in the Olympic lifts. This year’s Open featured heavy cleans, and I was very pleased with how the weightlifting crew fared on this workout. Josh has done wonders with gymnastic regulars, as they have seen marked improvements on their TTB’s, HSPU’s and Pullups. Take advantage of these classes and see major progress in your daily workouts. (Don’t forget about endurance! Although not technical skill classes, these classes are designed to make you breath hard and will improve your stamina and endurance).

3.     Book a 30-Minute Skills Session

We recently created a program that allows a member to work on one skill with a coach for 30 minutes. This allows the athlete to focus completely on one skill with eyes of the coach there to critique and improve overall capacity. These sessions can be any skill or a theme a member wants to work on!

4.     Nutrition

This is actually probably the #1 performance indicator but I’m just going to assume that everyone at our gym is eating perfectly (kidding). We will be doing more with the Pristein Program in the coming months as a gym wide challenge. Just remember that you can simply get better results in the gym by eating right/clean.

5. Assess your Open Performance

What movements did you excel at and which did you struggle with? The coaches are pretty aware of this already but it's good for our members to start to build a database of movements to work on before or after class. Also, if you realize your strength or lifting needs work, the easy solution is to start attending the WL'ing class on Saturdays. Assessing your perfroamce will give you a plan of attack for the year to come