Are you signed up and ready? The 2017 Reebok CrossFit Open registration is OPEN! To learn more about the Open and to sign up, click HERE. Anyone who guesses the exact WOD will win a FREE MONTH at LCF!
We will program the Open WODs for all Friday class times: 6AM, 7AM, 8AM, 9AM, and 4PM. (YOGA will still be at 10:15-11AM on Fridays). There will not be class at 5PM or 6PM on Fridays for the next 5 weeks.
We will run Friday night lights from 5-7PM. That is where we will have heat and judge assignments to do the Open WOD for a validated score.
Sign ups will be on Facebook as soon as the WOD is released and we set heat times.
We will more than likely add an option on Saturdays from 8:00-9:30AM with the first heat starting PROMPTLY at 9AM. We will still have the 8AM class on Saturdays which will take precedence. To join us for a validated score, you will need to schedule ahead of time.
If you have your own judge or video you are welcome to perform the WOD for a score during class (if space/time allows) or Open Gym, and of course we will provide judging at Friday Night Lights!
Here’s to a great season! Best of luck everyone!
During Friday night lights this week, we will be contributing to and accepting donations for the amazing little boy, Trucker Dukes, who is fighting childhood cancer. To learn more, please visit http://www.teamtrucker.org. We know that there isn’t any WOD that is as tough as this little guy and we want to support him and his family in anyway we can. #teamtrucker
STRENGTH: (20 Min for both)
Power Snatch
60%/2
65%/2
70%/2
Back Squat
3 sets of 3@65%
BeachFit Strength 15 min AMRAP:
10 Plate Ground to Overhead
10 Squats with Plate
Run to Drive
:30 sec Plank
WOD:
#Jackie (13 min Cap)
For Time:
1,000m Row or 800m Run
50 thrusters (45/35lbs) *BeachFit -Wall Balls or DB Thrusters
30 Pull-ups *BeachFit – Ring Rows
Rx+ Jackie
50 Cal Row
35 Thrusters (95/65lbs)
20 Bar Muscle Ups
CASHOUT:
Gymnastics Conditioning
4×9 Dips (1 second pause at top/1 sec pause at bottom)
Rx+Muscle-ups
