The CrossFit Open

What’s going on?

Well, we are right in the  middle of two different programs.  The ladies Little Black Dress and the guys just kicked off the Iron  Swag Program! The ladies are into the second week of their program and the pounds and inches are beginning to melt away! Can’t wait to see the before and after pictures!

The CrossFit Open!

Kicking off March 6th!

What do we have planned for the Open?

Well, for every client that registers, participates in all open workouts (modification is fine), submits their scores each week on time – they will be put into a drawing for a free unlimited month of CrossFit and someone will win a pair of Reebok Olympic Lifting Shoes!!

Each Friday the WOD will be the Open workout and we have a time at 11:00am each Saturday to get it done with a judge.

What are you waiting for? REGISTER

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

5 minutes of plank holds

Strength
Romanian Dead lifts
3-3-3-3-3

Wod
Row 500
25 wall ball
Rest
4 rounds for splits

MAD MOBI
Press ups
Pigeon
Shoulder bully
Knee on the wall

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