THE CROSSFIT OPEN STARTS IN ONE WEEK!
Are you ready for our first Friday Night Lights? February 28th – 80’S THEME!
We will be drafting teams on Monday!
Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 2:00, 3 Rounds
1) 10 Front Squats (50-60%)
2) 10 Hip Thrusts (60-70%)
3) 100′ Sandbag Bear Hug Carry
*Percentages off 1RM Front Squat

Conditioning
For Time:
500m Row
180 Double Unders (FX: 120 OR Single Unders)
500m Row
*8:00 Cap

Strength
EMOM 12
1) 10 Tempo Dumbbell Bench Press (3s down)
2) 10 Prone Swimmers
3) 15 Straight Arm Lat Pulldowns

Conditioning
For Time:
12-10-8-6 50′ Shuttle Runs
24-20-16-12 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
36-30-24-18 Sit-Ups
*16:00 Cap

Have you signed-up for the Open?!
IT’S TIME TO ORDER YOUR 80’S GEAR!
We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME!
We will be drafting teams next Monday!
Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 2:30, 5 Sets
2 Hang Squat Snatch + 2 Overhead Squat
1-2) 60-65%
3-4) 65-70%
5) 70-75%
*Hold onto bar b/t reps

Conditioning
For Time:
75 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20)
50 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
25 Handstand Push-Ups (FX: 1 Abmat) (RX+: Strict)
*14:00 Cap

Have you signed-up for the Open?!
We kick off with Friday Night Lights next Friday, February 28th – 80’S THEME!
We will be drafting teams next Monday! Register online at Games.CrossFit.com, or sign-up to participate without registering by clicking HERE!

Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Row
2)
– 10 Glute Bridge w/ Pause at Top
– :30/:30 Side Plank
– 20 Deadbugs

Conditioning
AMRAP 18
30 Calorie Row
15 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
60 Double Unders (FX: 45 OR Single Unders)
15 Lateral Burpees Over Bar
*RX/RX+ Min: 3 Rounds

Strength
In 10:00
Build to 1RM Thruster

FX: Every 2:00, 5 Sets
3 Thrusters (↑)
*Take from racks

Conditioning
CrossFit Open 24.3
For Time:
5 Rounds
10 Thrusters (95/65) (FX: 65/45)
10 Chest to Bar Pull-Ups (FX: Jumping Pull-Ups)

Rest 1:00

5 Rounds
7 Thrusters (135/95) (95/65)
7 Bar Muscle-Ups (FX: Pull-Ups)
*15:00 Cap