Saturday – Open Gym 9:30am
Sunday – SKILLZ & SPRINTZ – 12pm (NEW TIME)
ReFLEX – 6:00pm
STARTING IN MARCH
Flexibility in Motion Class
MWF – 6:30am next door
This class is designed to increase mobility, balance, and strength needed to complete functional movements. It utilizes static, dynamic and PNF stretching. This increases overall flexibility and the strength essential for maintaining proper technique under more weight. Class will also include ankle stabilization, core strengthening, and balance training. This class is appropriate for all levels, from those struggling with standard flexibility to gymnasts looking to improve on complex body-weight movements.
You are encouraged to bring your own mat and water to class as well as an open mind!
First week is FREE!
Cardio Cross Training
Tuesday/Thursday – 12pm
Cross-training is a technique that involves using different types of exercise to provide variety, train for sports and/or reduce the risk of repetitive injuries. Cardio combined with resistance exercises designed to provide varied workouts for each individual person at their own level.
First week is FREE!
If you are interested in adding these classes to your CrossFit Program or if you are interested in our new programs, but not CrossFit, email firstname.lastname@example.org
THE CROSSFIT OPEN COMPETITION
1. Register for the CrossFit Open on our team
2. Register for our In-House Competition
3. Two divisions – RX and Modified
The division you enter may depend on the wod. For example, if there is a wod like 7 minutes of burpees, touch a target 6 inches above you. Then everyone should be in the RX category on this. But if there is a AMRAP of Squat cleans – 165/105 lbs, then we will set a Modified weight for this wod. Then you decide based upon your experience level, will you RX this wod or will it be modified. Your coach will help you decide. If someone who can easily RX this wod, signs up for modified, then the Coach will move you to the correct category.
4. Who can Compete?
No one who has competed at the Regional Level will be in this competition.
5. Qualifying Scores
If you are looking to qualify or have a qualifying score for a workout at the Elite Level, you must be judged by someone who has taken the Judges Course. If you have reason to believe you will have a qualifying score for one of the wods OR trying to qualify for regionals, then you SHOULD take the Judges Course to understand the STANDARDS by which you will be held.
If you are looking to qualify a score, in addition to a qualified judge, you must be videotaped.
6. Times to Wod
Friday – your class time
Saturday – 10:45am. (warmup begins at 10:30am)
There will be a prize awarded each week in each category.
There will also be a “Spirit of the Open” Award at the end
Dynamic warm up
Group warm up
50 heavy Russians. + 10 heavy Americans.
Practice muscle ups
(Transitions dips etc)
7 rounds of
8 thrusters 105/75
Rest 10 seconds
Amrap in 5 minutes
20 kb swings 1.5/1perfectly vertical
20. Abmat sit ups
Roll quads w bb
Hamstring up n over