Reminder that there will be NO other classes on Friday other than the 6:00pm event for the CrossFit Open. Doors will open at 5:45 pm on Friday. 1st heat will start at 6:30pm. We will have Rx and scaled ready. You won't even have to set up your own equipment. Warm Up will be on your own. Everybody is invited and encouraged to participate. The Open, although a competition, is really about beating your fears, your limits and your weaknesses.
Sign up online to test yourself against the world at www.crossfitgames.com.
Thursday workout will be a recovery for those who will participate in the Open. Non participants will do the same thing but will have to give more effort.
10 MIN EMOM
3 Power Cleans
*Open Participants use 65-75% of your 1RM. We are looking for a little sweat and to get the blood moving but not to tax your bodies. Think active recovery.
**Non-Open Participants use 85% of your 1RM.
With a partner
3 Rounds per team member (6 total rounds between teams)
300m Row
* Open Participants we are looking for 60-70% effort. Again, its to work any soreness out. Light sweat but nothing that taxes the body.
**Non-Open participants its an all out effort. Your score will be total time to row the 1,800m. (10 min time cap)
Sign up online to test yourself against the world at www.crossfitgames.com.
Thursday workout will be a recovery for those who will participate in the Open. Non participants will do the same thing but will have to give more effort.
10 MIN EMOM
3 Power Cleans
*Open Participants use 65-75% of your 1RM. We are looking for a little sweat and to get the blood moving but not to tax your bodies. Think active recovery.
**Non-Open Participants use 85% of your 1RM.
With a partner
3 Rounds per team member (6 total rounds between teams)
300m Row
* Open Participants we are looking for 60-70% effort. Again, its to work any soreness out. Light sweat but nothing that taxes the body.
**Non-Open participants its an all out effort. Your score will be total time to row the 1,800m. (10 min time cap)
