Mobility Class at 5:45 PM tonight!
Hips feeling tight? Come work on HIP mobility to help with squats and deadlifts!

Strength
Every 2:00, 3 Rounds
1) 75′ Dumbbell Front Rack Walking Lunge (2 Dumbbells)
2) 3-6 Bar Muscle-Ups (FX: 12 Banded Strict Pull-Ups) (RX+: 3-6 Ring Muscle-Ups)

Conditioning
EMOM 12
1) 3×5 Toes to Bar (FX: 3×3) (RX+: 15 Unbroken)
2) AMRAP Calorie Row SPM <26
3) Rest
*Score is total calories

PREP FOR THE 2023 CROSSFIT OPEN STARTS TODAY!

What is the CrossFit Open? The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete! We will complete three weeks of Open work-outs as a gym, and have a BLAST doing so.

When is the CrossFit Open? The 2023 Open will take place from Feb. 16 – March 6.

Major themes of this upcoming CrossFit Open Prep cycle:

• Weekly Deadstop Deadlifts and Front Squats
• More Double Dumbbell workouts and Barbell cycling
• Less running (more Row, Bike, Ski)
• Open-styled workouts to test similar stimuli at higher/varied intensities
• Continued gymnastics development and strict pulling/pushing
• Continued superset prehab/rehab accessory

Strength
Every 2:00, 8 Sets
1-3) 1 Power Clean w/ Pause at Knee + 1 Push Jerk (↑, start at 55-60% CJ)
4-8) 1 Power Clean + 1 Push Jerk (↑)

Conditioning
For Time:
20 Box Jumps (24/20)
15 Clean and Jerks (135/95) (FX: 95/65) (RX+: 155/105)
20 Box Jumps (24/20)
12 Clean and Jerks (155/105) (FX: 115/80) (RX+: 185/125)
20 Box Jumps (24/20)
9 Clean and Jerks (185/125) (FX: 135/95) (RX+: 225/155)
*12:00 Cap

Strength
Every 2:00, 4 Rounds
1) 10 Hip Thrusts + 10 Glute Bridge
2) 12 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol Squat)

Conditioning
4 Rounds For Time:
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
25 Jump Squats (FX: 15 Jump Squats OR 25 Air Squats)
*13:00 Cap

Save the Dates!
Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in Vienna
Tuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7!

For Time w/ Partner – Split Reps Any Way
1200m Run (FX: 900m)
*Every 400m (FX: 300m) complete:
20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

into…

1500m Row (FX: 1200m)
*Every 500m (FX: 400m) complete:
20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
20 Box Jump Overs (24/20)

*35:00 Cap

Strength
Option 1:
Every 2:00, 5 Rounds
1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)
2) :20-:30/:20-:30 Side Plank

Option 2:
In 25:00
Establish 1RM/3RM Deadlift

Conditioning
AMRAP 8
6 Burpee Over Bar
4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)