WODs

WEEK 5 2/22-2/26 and CrossFit Open

Ok Guys got some more programming info for the week of 2/22 – 2/26. We are on Week 5 of the current cycle and just freshly coming off last week’s de-load. For Olympic Lifts, we are utilizing some complexes within EMOMS with pauses at the end of your first pulls. This is a great way to reinforce a good bar path and strengthen the midline. Strong core is huge when putting the bar where you need to while setting up for the second pull, obviously! Power Lifts are going to be right around 70-75%. Barbell Classes are working with a little heavier load and getting up to 85% of your 1 rep. There will also be a lot of accessory work in barbell this week.

The CrossFit Open

The CrossFit open is finally here. This means you get a chance to see where you stand amongst the rest of the world. I always enjoy this time of the year because it gives me a chance to see the progress that I have made over the previous year. This also gives me an opportunity to see what I need to work on for the upcoming year.

What is the open?

The CrossFit open is the precursor to the CrossFit Games. This is a five week long series of workouts that are released by CrossFit once a week.

What do you need to do?

Registration is easy. Head over to games.crossfit.com, click on the registration link. After you’ve registered, download that app onto your phone. This will make it easy for you to submit your score once you’ve completed your workout

How it will work

Every Thursday evening CrossFit will do a live stream of the Open announcement which we will have streaming at the gym. It’s always fun to get together to watch this and see the Elite of the Elite perform these workouts live.

On Saturday mornings at 10:00 am, we will all gather at the gym to do the Open workout. Depending on the number of people doing this, we will have to go in heats. This will allow everyone to be judged by our certified judges. There will be no other classes on Saturdays during the 5-week CrossFit Open.

After the open workout, we will all head over to the River City Diner to chow down and recover.

Don’t feel like registering for the open?

If you choose not to register for the open, no worries! Come in anyway and make it a normal workout. Hang out with this awesome community and come eat with us after. You are not required to register for the Open in order to participate.

Need to scale the open WOD?

As of last year the CrossFit open has a scaled and an RX division. The workouts can be scaled any way you choose.

Signing up at the gym for the open

All classes at the gym will be cancelled on Saturday. The sign-up for the open will be posted today. There will obviously be no cap on this class. We would appreciate it if everyone signed up so we can get a good head-count of who is doing it. Also, we will need to know who will be heading to River City Diner so we can call and give them a heads up.

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