17.1 GETS ANNOUNCED AT 5 PM TODAY! Just a few things before we start The Open: Thursdays are designated Rest Days, as we want everyone participating to be well rested and fresh to hit the WODs each week! Rest up, eat good meals, stay hydrated with water, ROMWOD, get a good night’s sleep and […]
Workout of the Day STRENGTH: E2MOM 14 (7 SETS) 1 POWER CLEAN & JERK ADD WEIGHT EACH SET CARDIO: 2 MILE RUN AT CONVERSATIONAL PACE WOD: TEAMS OF 2, SPLIT REPS HOWEVER 3 RFT 400M RUN TOGETHER 42 THRUSTERS (#75/55/42) 24 HSPU
Workout of the Day WARM UP: EMOM 12 MIN 1: 50 DUs MIN 2: 15 GHD SIT UPS MIN 3: 10/8 CAL ASSAULT BIKE STRENGTH: CYCLING THE SNATCH / BARBELL EFFICIENCY WOD: FOR TIME… 500M ROW 21 POWER SNATCH (#115/75/52) 21 BAR FACING BURPEES 500M ROW 15 PS 15 BAR FACING BURPEES 500M […]
ANNOUNCEMENTS & REMINDERS: It’s Open Week! You can still sign up for The CrossFit Open HERE! Workout of the Day STRENGTH: 4 x 6 BACK SQUAT, ACROSS, +10LB FROM LAST WEEK CARDIO: 5 MILES ON ASSAULT BIKE 150 AIR SQUATS *BREAK UP HOWEVER WOD: AMRAP 7 5 DB BURPEE BOX STEP OVERS […]
Just a reminder that today is the first day of Coach Daniel’s Open Prep Camp (10AM – 2PM today, 8AM-12PM on Sunday)! Workout of the Day FOR TIME… 5000M ROW EVERY 4 MIN, COMPLETE 20 GHD SIT-UPS
Workout of the Day STRENGTH: 3 RM OHS WOD: TEAMS OF 2…YOU GO, I GO… AMRAP 12 8 BURPEE BOX JUMP OVERS (#24″/20″) 8 WB (#30/20) PARTNER MUST ROTATE HOLDING A PLANK OR HANGING FROM A BAR WHILE OTHER PARTNER WORKS
How’s everyone feeling about their CDR 2017 Open Teams?! T-Minus 1 week until the 17.1 Announcement…let’s get it CDR! Workout of the Day SKILL DAY: BUTTERFLY AND KIPPING PULL-UPS, C2B, MUSCLE UPS WOD: FOR TIME… 27 – 18 – 9 HANG POWER CLEANS (#95/65) C2B 200M RUN AFTER EACH ROUND
THERE WILL BE NO 6:30 CLASS TODAY DUE TO THE CDR OPEN DRAFT! Wellness Wednesday The CDR 2017 CrossFit Open Draft is going down today at 6:30 PM at Mill Creek in Mentone! If you’re new to CrossFit or have never done The Open and are panicking, worrying or stressing out…don’t. Many of us in your Group […]
HAPPY VALENTINE‘S DAY! Workout of the Day STRENGTH: 4 x 6 BACK SQUAT, ACROSS AND +10LB UP FROM LAST WEEK WOD: 5 RFT OF… 12 TBB 12 OHS (#95/65)
ANNOUNCEMENTS & REMINDERS: Open Prep w/Coach Daniel: Feb. 18th from 10AM-2PM, Feb. 19th from 8AM-12PM. If you are an athlete whom is super serious about The Open and wants to do their best during the 5 weeks, this Open Prep camp is for you! Coach Daniel will help athletes focus on movement efficiency, retesting of WODS/skills, strategizing, while […]
