Monday, February 6, 2023


Monday, February 6, 2023

The 2023 CrossFit Open starts on February 16th!
We will complete the three Open work-outs at the gym every Friday!
We will do a “team draft” one week from today on February 13th, so sign up at by February 12th to be placed on a team!

Weekly OverviewEvents/Classes
MondayRowing & Power Clean Intervals
TuesdaySnatch Balance
WednesdayLower Body Functional Bodybuilding & Bike Sprints5:45 PM – Ab Attack
ThursdaySquat Clean & Push Jerk
FridayConditioning Intervals
SaturdayGYM CLOSEDCrossFit L1 Seminar
SundayGYM CLOSEDCrossFit L1 Seminar

1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 1 Power Clean + 1 Hang Power Clean (↑, start around 40% of 1RM CJ)
*Hold onto bar between reps

Accessory Work
3 Rounds for Quality
3-6 Strict Rope Pull-Ups (FX: 3-6 Banded/Strict Chin-Up) (RX+: 1-3 Legless Rope Climbs)
25 Underhand Banded Pullaparts