Wednesday, February 23rd, 2022

We are so excited for this Open season and can’t wait to sweat, suffer and celebrate with you!

For the next 3 weeks, we will have one Open workout programmed by CrossFit HQ each Friday. (No worries, we have a scaled, and Foundations option for each workout, and you get to choose each week which is best for you.)

How it works:

Thursday at 1 pm CrossFit will announce the WOD and some of the greatest in the sport will complete these workouts.

Friday Nights we will host Friday Night Lights (FNL)! Doors will open at 4:00, heats begin at 4:30pm. You will be put into heats on first come basis. We will have the workout posted for all the classes all day but really encourage to make it to the FNL where it will be much more fun as we will have the community cheering you on and can’t forget celebration refreshments after. If you are signed up for Intramural / and or CrossFit HQ open you will have a judge for the workout that will be assigned to you. If you have to complete in mornings we will still be able to judge but be patient as it could take a bit longer because we will only have 1 coach doing so.

If you cant make that day you will have a chance to make up on Sunday open gym and you will need to provide/ coordinate a judge for those days.

Global CrossFit Games Scoring:

You must complete the WOD and enter your score by MONDAY at 7pm. Once you have completed the workout, you will enter the score into the CrossFit Games website, then Coach Kris will verify the submission. The Games team score will be an aggregate of the rankings from each members score.

Can’t Wait to see everyone give it there all!

Coach led warm up

Foam roll

Then,

2 Sets

-10 Crush Grip Plate Press

-10 Sumo Squats w/ :02 Pause

-:20 Active Bar Hang

-6 Burpees

Then,

Empty Bar Warm-Up and build to working percentages

Strength

12 min Alt. Emom

5 Bench press (70%)

3 Sumo Deadlift (75-80%)

Post weight to Wodify and Whiteboard

Post Lifting Core

Alt. Tabata for 8 min of:

Ring support holds

V- Ups or alt. V- Up

Star plank, Right

Star plank, Left

Recovery

2 Sets

:45/:45 Crossover Stretch

:30/:30 Banded Handcuff Stretch