2017 Open Schedule

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 3:30pm 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.

2.25.17 WOD

***Sunday Open Gym***
Open gym on Sunday from 10:30am – noon!

Skill/Strength:
3×3 Front Squats

Team WOD (Teams of 2):
Buy-In: 50 Pull-Ups

5 Rounds of:
20 Partner Medicine Ball Complex
20 Partner Medicine Ball Sit-Ups

Cash-Out: 50 Pull-Ups

-Partner medicine ball complex = squat clean, toss, catch, squat.
-Partners may partition the pull-ups however they like, but must each complete 25 reps/set.

2.24.17 WOD

***Open Announcements***
“Friday Night Lights” kicks off tonight at 5:30pm sharp! We hope you all can make it to throw down and cheer on your fellow athletes! Also, please make sure to check out our Friday schedule updates (see above) that will be in effect for the duration of The Open (Feb 24 – March 24).

Registered for The Open? Make sure to watch the video below and read the FULL workout description AND movement standards before coming in! Not registered? There is still time! 3… 2… 1… GO!

WOD:
Open Workout 17.1
For Time:
10 Dumbbell Snatches – 50/35
15 Burpee Box Jump-Overs – 24/20
20 Dumbbell Snatches – 50/35
15 Burpee Box Jump-Overs – 24/20
30 Dumbbell Snatches – 50/35
15 Burpee Box Jump-Overs – 24/20
40 Dumbbell Snatches – 50/35
15 Burpee Box Jump-Overs – 24/20
50 Dumbbell Snatches – 50/35
15 Burpee Box Jump-Overs – 24/20

*Time Cap: 20 Minutes

2.23.17 WOD

WOD:
3 Rounds of:
400m Run
10 Deadlift – 95/65
10 Hang Power Cleans – 95/65
10 Push-Jerk – 95/65

Post-WOD:
Group Cool-Down/Mobility

2.22.17 WOD

Skill/Strength:
Handstand Practice

WOD:
5 Rounds of:
10 Toes-to-Bar
15 Push-Ups
20 Box Jumps – 24/20

2.21.17 WOD

***Programming Note***
If you are planning on participating in The Open, we recommend taking a rest day on Wednesday or Thursday in order to maximize your performance on Friday. Regardless of which day you take off, we also recommend taking the other day at a lower intensity level, as the unknowable nature of The Open could lead to you doing the same thing again, one or two days later. To that end, Wednesday and Thursday workouts will be programmed with The Open in mind over the next 5 weeks.

Skill/Strength:
3×3 Power Snatch
2×3 Power Snatch
1×3 Power Snatch

WOD:
A)
30 Burpees Over Rower
30 Calorie Row

B)
100 KB Swings – 53/35
100 Double-Unders

-Score each piece (A and B) separately.
-Rest exactly 1 minute between A and B.