Registration for the 2017 CrossFit Games Open is now live! We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!  

The OPEN is for everyone.  Whether you are brand new, have a bum shoulder, or are "just in it for the booty gains and abs"  the OPEN is what CrossFit training is about: Fitness Results that are observable, repeatable and MEASURABLE.  Fitness isn't a 'feeling.'  One does not wake up and say, "i feel wealthy today!" and head to the nearest Ferrari dealership.  Fitness, like wealth, can be defined and tracked.  The CrossFit Open is our way of taking stock and measuring where we are so we can either get where we want to go or see just how far we've come.

CLICK HERE TO SIGN UP RIGHT NOW!!! 

Quote of the Week: “Without a struggle, there can be no progress.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5

Where you are right now: 2017 Open Prep

Where you are going: 2017 Open Season

Monday

RP Nutrition Template = Light

Strength

Clean Complex

Every 2 mins for 8 rounds

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

*Increase weight appropriately across sets

Conditioning

“Grace”

30 Clean and Jerks

For Time

 

Tuesday

RP Nutrition Template = Light

Strength

Back Squat

10-10-10

Conditioning

15 min EMOTM

Min 1:  50' Overhead Walking Lunge (95/65#)
Min 2: Max Ring Muscle-ups in :40
Min 3: 50 Double-unders

 

Wednesday

RP Nutrition Template = Light

Strength

5 sets of max rep kipping handstand pushups with :90 rest between sets

Conditioning

15 min AMRAP

30 Wallballs (20/14#)
15 Power Snatch (75/55#)
5 Bar Muscle Ups

 

Thursday 
 

Strength

3 sets of :

Max rep strict pullups right into max rep strict ring dips with :90 between rounds

Rest 2 mins then

3 sets of max kipping pullups right into max rep strict ring dips with :90 between rounds

Conditioning

21-15-9

Thrusters (75/55)
SDHP (75/55)
Burpees Over the Bar

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

3-3-3-3-3

Increase weight across the sets. Take 2-3 minutes rest between sets.

Conditioning

15 min AMRAP

1 Deadlift (315/245)
10 T2B
15 Bar Facing Burpees

Sunday

RP Nutrition Template = Light

Strength

Snatch Complex

Every 2 mins for 8 rounds

1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

*Increase weight appropriately across sets

Conditioning

30 minute AMRAP

Teams of 3

12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B

Complete the full round, then change partners

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