Announcements

Friday Night Lights – 18.1

Get a sneak peak into Dave Castro’s secret Open WOD testing gym!
Read CNN’s article Is the CrossFit Open the biggest sporting competition on Earth?

Fridays QuickFit classes are moved up to 4:30PM and after that the gym will be open for the Open!

This Friday’s 18.1 Afterparty is sponsored by the Barbellions and it’ll be Olympic themed. Dress up in your Olympics-related gear and earn points for your teams!

We’ll also have Dr. Thomas Le from ActivRehab at Friday Night Lights offering free athlete care!

CrossFit

Open Cycle – Week 1 – Day 2

Warmup

3 Rounds
:30 Squat Hold
10 DB Push Press w/ light DBs
30 Double Unders

Strength

Back Squat 4×4
(Start around 80%)

WOD

21-15-9
Squat Clean 115/75lbs*
HSPU

*Optional to use Dumbbells 50/35

Time cap: 10:00

Beginner: 75/45; 7-5-3 Kick Up to HS + :10 Hold
Intermediate: 95/60; 12-9-6 HSPU and/or Reduced ROM
Advanced: Rx

Competitor Extra

5 Rounds
12 Burpees to 6″ Target
12 Toes to Bar
Rest :90

QuickFit

Warmup

2 rounds
Ski 10/7 Calories
7 Burpees
3 Inch Worms

WOD

3 Rounds for time of:
Ski 21/15 Calories
25 Kettlebell Swings
20 Steps Walking Lunge with Kettlebell in Goblet Squat position

Core

10 GHD Sit Ups + :20 GHD Hold
:30 Squat Hold
10 GHD Sit Ups + :20 GHD Hold