Thursday January 14th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm.  There will be an optional programmed workout with strength/skill work.



Confused on what to do at Open Gym??

Open Gym is a wonderful time of the week for both the coaches and the members; you’ve got the whole gym to yourself to do whatever your CrossFit heart desires!  But with this freedom comes decision, and this decision can be too much for some.  Here’s a quick 3-step process when considering your options at Open Gym

1. ACCOUNTABILITY.  Check in with the coach before doing anything. Tell them what your plan for the day is and have it approved.  If you need a plan, look at the white board or talk with a coach about what may be appropriate for you.  Just because 5 other people are doing “Mary” that doesn’t necessarily mean it’s ok for you!

2. WARM UP AND GET MOBILE.  Do not skip this step.  It’s important for you to get warmed up so you perform at a high level.  Follow the suggested warm up or pull one up from a previous workout.  

3. WORK HARD.  Go hard like you would in regular class and clean up your shit when you’re done!

Warm up:  CHOICE-spend 10-12 minutes warming up

Mobility/Stability:  Choose two drills and perform 3-4 sets

-Banded face pulls, ‘no money’ drill, banded pull aparts on foam roller, plank with shoulder taps, palm taps (on the back)

Strength EMOM:  ‘The Bear’

-1 Clean

-1 Front squat

-1 Push press

-1 Back squat

-1 Push press (from BTN)

-Take 10-12 minutes to build followed by:

-Every minute for 15 minutes complete 2 complexes (weight = choice, moderate to heavy)

Conditioning:  800m run for time

Post:  Yoga series x 5 and foam roll

Nick ProhaskaComment