Announcements

MisFit Athletics Affiliate Programming

Starting August 7th

We hope the CrossFit Games got you motivated to work hard at the box! We are excited to start working with the folks at MisFit Athletics to provide our members with top-notch programming.

MisFit runs a blog with programming for competitive CrossFitters. This year they sent six individuals and a couple teams to the Games. Their affiliate programming will allow us to help develop our members’ fitness, skill, and strength with leveled options appropriate for all levels from beginners to experienced competitors.

Training for the 2018 Open officially kicks off this week with a 2-week Assessment period. This period has a wide array of classic CrossFit benchmarks, lifts, and original WODs to give us an idea of our strengths and weaknesses entering the new season. After the assessment the training season is broken into four structured cycles in preparation for the 2018 Open.

You’ll also start seeing a programmed Competitor Extra piece for those folks looking for extra training after your WOD. Please remember intensity takes priority over volume. Rest and recover before tackling the optional extra work. The extra work should be done out of the way of the class, either in the backyard or out front so it won’t be disruptive to the next class. In the case of rope climb/muscle up work please coordinate with the coach to make sure you won’t be in the way or save these pieces for Open Gym.

CrossFit – 2018 Assessment Period – Day 1

Warmup

3 Steady Rounds:
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
8/6 Calories on Bike

Strength

Find 1RM Strict Press

WOD

4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time

The goal is heavy and unbroken reps, fast paced front squats and touch and go power cleans. These runs should not be jogs.

Competitor Extra

Row 2k

QuickFit

3 Rounds for reps

Max Cal Ski Erg in 2 minutes
*Rest 30s

Max Reps Slam Balls in 2 minutes
*Rest 30s

Max Reps Alternating Reverse Lunges with Slam Ball in 2 minutes
*Rest 30s