The Open Starts THIS WEEK!

Skillz & Sprintz

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 info@crossfitcp.com

THE CROSSFIT OPEN COMPETITION

1. Register for the CrossFit Open on our team

REGISTER

2. Register for our In-House Competition

REGISTER

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)

7. Prizes

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.

Skill
Practice muscle ups
(Transitions dips etc)

Strength
Push press
3-3-3-3-3

7 rounds of
8  thrusters 105/75
Rest 10 seconds

Rest.

Then
Amrap in 5 minutes
Of
10 burpees
20 kb swings 1.5/1perfectly vertical
20. Abmat sit ups

MAD MOBI
Roll quads w bb
Corner stretch
Hamstring up n over
Shoulder bully

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