Friday, March 15, 2024


Friday, March 15, 2024

Today is our LAST Friday Night Lights of the 2024 CrossFit Open Season!
What to expect:

  1. BLACKOUT: This week’s theme is Blackout! Come dressed in your best black, gold, and silver!
  2. LAST HEAT: Your coaches will throw down together in the last heat of the night! Come cheer us on as we suffer together!
  3. COHEN HEALTH & PERFORMANCE: Dr. Cohen will be there to chat with anyone who has any nagging injuries!
  4. RAFFLE: We will draw double winners this week – TWO BACK PACKS, and FOUR gift bags.
  5. POST-OPEN AFTER PARTY: The gym will be ordering pizza for everyone. Feel free to bring anything else you’d like to eat or drink to share (e.g. desserts, snacks, beverages).
  6. BONUS POINTS: Earn +1 point for each non-member you bring to Friday Night Lights!

CrossFit Open 24.3
5 Rounds of:
10 Thrusters (95/65) (SC: 65/45) (FDTN: PVC)
10 Chest-to-Bar Pull-Ups (SC: Jumping Chest-to-Bar Pull-Ups) (FDTN: Bent Over Row (45/35))

Rest 1 minute, then:

5 Rounds of: 
7 Thrusters (135/95) (SC: 95/65) (FDTN: Thrusters (45/35))
7 Bar Muscle-Ups (SC: Pull-Ups) (FDTN: 7 Push-Ups)
*15:00 Cap