Below is our modified Friday schedule for the next 5 weeks (Feb 24 – March 24) of The Open:
– Classes at 6:00am, 7:00am, and 9:30am.
– Open gym from 8:00am to 9:30am
– Open gym from 10:30am to noon*.
– Open gym from 4:00pm to 5:30pm.
– “Friday Night Lights” at 5:30pm.
*Our Friday 12:30pm class will be canceled during The Open and will be replaced by the additional open gym time.
***Other Important Information***
We will be programming each of this year’s Open workouts as our regular Friday WOD. We are encouraging our athletes who have registered for The Open to come in and throwdown each week’s workout together during our weekly “Friday Night Lights” event. If you are not registered for The Open, you are still welcome to participate in any of our Friday classes and events.
Heat sign-ups for “Friday Night Lights” will open at 3:30pm and the workout will be briefed at 5:30pm. If you are unable to arrive before 5:30pm, please e-mail us ahead of time for a heat assignment and make sure that you are familiar with the rules and standards for the week’s workout.
Judges will be available for registered athletes during “Friday Night Lights” and we will have limited ability to provide judges during our regular classes and open gym times. Additional opportunities to complete each week’s Open workout will available during our Saturday open gym (10:30am to noon), and our Monday open gym times (8am to 9:30am and 3:30pm to 4:30pm). If you are registered and needing a judge during a class or open gym time, please contact us ahead of time.
Drop-ins are welcome to join us for any of our classes and our “Friday Night Light” event, but we will be unable to accommodate drop-ins during our open gym times without prior approval.
Max Effort 1000m Row
5 Rounds of:
10 Burpee Box Jumps – 24/20
15 KB Swings – 53/35
20 Ab-Mat Sit-Ups
3×5 Bench Press
5x:30 Hollow Hold/Rock
EMOM for 10 Minutes of:
10 Wall Ball + 5 Strict Pull-Ups
*Score = lowest # of pull-ups
Hip Extension/Quad Stretch
Work up to a heavy set of:
1 Squat Clean + 1 Front Squat + 1 Thruster + 1 Push-Press + 1 Push-Jerk
AMRAP in 6 Minutes of:
10 Thrusters – 115/75
***Sunday Open Gym***
Open gym on Sunday from 10am – noon.
Team WOD (Teams of 2):
AMRAP in 20 Minutes of:
10 Hang Squat Cleans – 95/65
10 Box Jumps – 24/20
-One partner works at a time.
-Partners alternate after each movement.
***Friday Schedule Reminders***
-Make sure to check our updated Friday schedule* (here) for the duration of The Open.
-“Friday Night Lights” for Open Workout 17.4 kicks off at 5:30pm! We hope to see you all there!
*Please note that the afternoon open gym has been pushed back to 4:00pm.
“Open Workout 17.4”
Complete as Many Rounds and Reps as Possible in 13 Minutes of:
55 Deadlift – 225/155
55 Wall Ball – 20/14 @ 10ft/9ft
55 Calorie Row
55 Handstand Push-Ups
3×5 Back Squat
3×5 Bench Press
4 Rounds of:
20 Burpees – 6″/6″