Monday, Jan. 11, 2016

It’s that time of the year again – the CrossFit Open is almost here! The season will officially commence on February 25, but the registration will start on Jan. 14th and we encourage all of our members to sign up and participate in this great event. This is a great opportunity to participate whether you are tracking your progress in comparison to past performances, or if this is your first time taking part in the Open. Here’s a little bit information for those who are new to CrossFit –

What is the Open?

“The Games season begins with the online Open. Registration is open to all comers. All you need is $20, access to basic equipment commonly found in CrossFit affiliates, and the will to compete in the five-week, five-workout competition.

More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.

For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you’ve ever been before.

The week’s workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). You are free to make as many attempts at the Open workout as you please; your only limit is time.

Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.”

We would love to see our members sign up and come together as a community. Registration starts Jan 14th! :)


30 Day Challenge 

We will be officially starting our first challenge of the year on Jan. 18th. This is a wonderful way to get back on track and start the new year. Sign ups will be this week as well as before measurements/pictures. See me if you have any questions about the challenge. We will be meeting on Jan. 16th at 10 AM to go over all the information and rules for this challenge. Hope to see everyone there!

Warm Up: 400 m Run then 2 rounds

  • 10 Pass Throughs
  • 10 Air Squats
  • 10 Barbell Presses
  • 10 Lunges
  • 5 Box Jumps


EMOM for 5 min – 2 Pwr Jerk @ med


EMOM for 5 min – 3 Neg Pull Ups


10 S2OH 135/85

20 OVH Step Ups 45/25

50 Dubs