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Thursday March 15 2018

This post will cover all your questions as we have arrived at the Open 2018!

We are working to make each week flow as smoothly as possible and to ensure that this is an outstanding experience for every CFH athlete. Your help will also make this happen. Please read all of the below and let us know if you have any further questions.

  • There will be no Friday night classes for the duration of the Open. You will have the opportunity to sign up for a heat in WODhopper. The heats will not be assigned times as we will need to account for number of people on the floor and the length of the workout. 
  • The movements and standards will be reviewed at 5:00 PM with first heats starting after. The gym will be open prior to this for people to start warming up. We will try to move as quickly as possible through the workouts. Please remember that the end time will depend largely on what each WOD is.
  • You can officially complete the Open workout during the 6:00 AM and 9:30 AM classes on Friday, but we hope you can make it to Friday Night Lights!
  • Monday nights will serve as another opportunity to complete the Open workout. This can be for people who did not make Friday or are redoing the workout. This will take place on the “Open Gym” side of the gym.
  • If you are doing the Open workout on Monday night – it is your responsibility to hook up with a judge. If you need help, please let us know.
  • A different WOD will be posted for the regular Monday night classes.
  • If you are traveling, we recommend you contact a CrossFit Affiliate close by and see if you can drop in and complete the Open workout with them. Please contact Joey if you need help locating an affiliate in that area.
  • Not “officially” signed up for the Open? No worries. You can still come in Friday night and take part in Friday Night Lights.
  • We will designate a warm-up area, spectator area, and workout area for each week.
  • If you plan on videotaping your workout, it is your responsibility to secure an individual responsible for this.
  • PARKING – the front and back lots can both be used. There will be cones set up in the back lot – please do not park beyond them as that space is reserved for the busses next door.

WOD:

Option 1: CFH Programming

For Time:

40 Abmat Sit-ups

40 Pull-ups

40 Push Press #75/55

30 Abmat Sit-ups

30 Chest to Bar Pull-ups

30 Push Press #95/65

20 Abmat Sit-ups

20 Bar Muscle Ups

20 Push Press #115/75

FORMAT:

  • The goal of the WOD is to increase difficulty in “pull-up” movements as well as increase weight with Push Press.
    • Stay where you feel comfortable in the pull-up progression.
  • The Goal of the Push Press is to perform the reps unbroken or in two sets at most.

Option 2: “Active Recovery” Prep for CrossFit Open 18.3

*Please perform all active recovery and open prep on the “Open Gym” side. 

**Please ask Coach if it is okay to use equipment!

*Please perform all active recovery and open prep on the “Open Gym” side.

A) 10 min. MOD Intensity on Bike/Rower

B) Spend 10 minutes mobilizing/stretching

C) 3 Rounds:

50 Double Under’s

10 Dumbbell Thrusters

10 Box Jumps

10 Handstand Push-ups

10 Burpees

10 Dumbbell Deadlifts

*This is meant to be done at a moderate pace and to break a sweat. This should not be “For Time” or under high intensity. 

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