HAVE YOU SIGNED UP FOR THE OPEN? Specifically talking about on the whiteboard in the gym. Tonight, at 4:30-5:00 The CrossFit Machine will be releasing 15.1, the first Open workout that will torture us until Monday Afternoon. It is pretty good stuff, my anxiety as to what will be programmed and to what level of discomfort I will be pushing myself. Whether or not you think you are ready, think you are not that competitive or simply think you dont care, buying into the philosophy of the Open, can be be that kick in the rear you have been waiting.
IF you plan on being here in the gym over the next 5 weeks you MUST sign up on the whiteboard . do it before we just sign you up anyways. If you think you might be missing a day, dont.
We wil be completing the Open Workouts on Fridays, hence why we always program a gut checking workout on Fridays. If you cannot make this day, dont fret you simply must comply and complete the workout either on Saturday, Sunday or Monday prior to 4:00pm. Never been on a Saturday or Sunday, nows the time.
Take heed and get involved. You might surprise yourself with what you never thought capable.
Workout of the Day
3 Rounds NFT
15 Banded good Mornings
15 Hip Bridges ( feet on elevated platform, like a bench) Squeeze :02 at the top of each rep
10 OHS With Barbell or Squat Therapy with Band OVerhead
4 Rounds NFT
10 DB Step Ups (5 right/ 5 left)
5 Strict Pull Ups (weighted if possible)
:30 Hand Stand Hold
5 rounds for time
20 Double Unders (40 if you are comfortable with Double unders)
15 Hollow Rocks
10 DB Snatch (5 Right/5 Left)
Post your scores to.