Announcements

Vintage Open Shirts

We drafted teams for the 2018 Vintage Open on Saturday. Check your email to find out what team you’re on. If you’re reading this on Sunday evening, the shirt order will be submitted on Monday morning so email your team captain your shirt order ASAP! Shirts are $20 and $5 extra gets them customized with your name on the back.

Open Cycle

Its finally back! The 2018 Open is upon us. It’s time to see how much progress we made this year. It’s also an opportunity to make the bond inside our communities stronger with 5 weeks of hard-work, burning lungs, and celebration!

The next five weeks programming structure:
Mondays Olympic Weightlifting – Alternating between Snatches and Cleans, doubles and triples, dropping and resetting between reps.
Tuesdays Squats – Alternating between Front Squat and Back Squat each week.
Wednesdays Split Jerks
Thursday Olympic Weightlifting, moderate weight EMOMs
Friday: Open WOD. The afternoon QuickFit class is moved earlier to 4:30PM for the next five weeks. There won’t be any evening Friday CrossFit classes besides the Friday Night Lights Open. Even if you aren’t registered for the Open you are still welcome to come on Friday evenings to complete the WOD!

This cycle’s workouts will have lower volume to keep your body fresh for the Open on Friday.

Remember to keep training and practicing. Don’t “save your energy” for the Open WOD and fall out of shape these next 5 weeks. Keep training hard, taking care of your body, have fun, and crush the Open!

CrossFit

Open Cycle – Week 1 – Day 1

Warmup

3 Minute Slow Bike or Row
then
1:30 Couch Stretch/side
then
3 Slow Rounds
10 Good Mornings
10 Muscle Snatches

Strength

Squat Snatch 5×3
Drop and Reset each rep
(Start around 80%)

WOD

AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus.

Competitor Extra

Row 1000m
Rest 1:00
Row 750m
Rest 1:00
Row 500m
Rest 1:00
Row 250m

QuickFit

Warmup

20 Squats
20 Mountain Climbers
20 Russian Kettlebell Swings

WOD

Five 3:00 rounds
Bike 20/14 Calories
12 Alternating Dumbbell Snatches
12 V-Ups
Flutter Kicks in remaining time

Rest 1:00 between rounds

Recovery

2:00 Seated Straddle stretch