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 possible after the WOD is released and we set heat times. 17.1 is tricky with the amount of DB’s we have so please be patient and understand we will do all we can to make it as smooth as possible.

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!

WOD:

#17.1

For time:

(20 min time cap)

10 dumbbell snatches (50/35lbs)

15 burpee box jump-overs (24/20in)

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb dumbbell and 24-in. box

**If all DB’s are being used during class we will do Plate Ground to Overhead (Rx 45lb Male/25lb Female)