Thursday January 21st 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:  3 rounds

-1 minute jump rope

-1 minute row

-1 minute Air Dyne



Mobility:  CHOICE (spend 10 minutes)


LV A. Strength:  Snatch

-Take 15-20 minutes to build

LV A. Conditioning 1.  For time

-20 Squat Snatches @ 70% of today’s 1-RM

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. *Misses equal a 5 burpee penalty to be performed immediately


LV A. Conditioning 2.  For reps against a 4 minute clock

-500m row

-15 Box jump overs 24/20”

-ME Ab mat sit ups

-Score is Ab mat sit ups


LV B and C Strength:  Snatch pulls


-Moderate to heavy


LV B and C Conditioning:  For reps against a 4 minute clock

-400m row

-12 Box jump overs

-ME Ab mat sit ups

-Rest 3 minutes and REPEAT--try and beat your score from round 1

Nick ProhaskaComment