2017 Open


Hard to believe, but the 2017 CrossFit Open is right around the corner yet again. You’ve probably all made some resolutions or set some goals for the new year, and we’d like to add another one to your list – Get Ready for the 2017 Open!

Getting yourself ready for the Open goes hand in hand with what you’ve probably already got planned for the year – get in better shape, shed some unwanted weight, add some muscle, get lean, lose some inches, play more sports and be more active, and probably most importantly – be healthier than you’ve ever been. If some of these sound like what you had in mind, then we’re already doing some of the legwork for you. All you need to do is commit to getting your butts in here as often as possible – 4 times per week should be a minimum and you should be shooting for 6 days per week as often as possible. We’ve got the rest covered.

To that end, the programming will remain mostly conditioning focused. The strength work and first half of the class will be mostly maintenance and skill work, while the met-con’s will be tough and will regularly re-visit old Open workouts to get you ready for what is likely to come up in the Open this year. While there is always the chance that something new will get thrown at us, practicing the movements and workouts we have seen the most of in past years will get you ready for what’s likely coming. #GetSome

Workout of the Day 1/3/2017 – Tuesday


A. Maintenance
Hang Power Snatch
1 x 4 @ 60%
2 x 3 @ 70%

B. Maintenance
Full Squat Snatch
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 80%

C. Met-Con
3 Rounds:
5 Ring Muscle-Ups
15 Handstand Push-Ups
20 Wall Balls (20#/14#)
50 Double Unders

CrossFit Lite

A. Met-Con
5 Rounds:
400m Run
30 KB Swings (1.5 pd/1 pd)
30 Med Ball Cleans (20#/14#)

CrossFit 101

EMOM 12:
0: 20 Double Unders
1: 20 Sit-Ups
2: 8 Burpees

10 Box Jumps
10 Slam Balls