If you don’t know much about the Reebok CrossFit Games, I suggest you follow the link and read up on what it is, how it works, and how cool you are for doing it. In short it’s the beginning of the competition season for CrossFit, sort of like the NCAA Basketball tournament but with almost no limits on who can sign up. This is truly the most inclusive tournament in all the world in any sport.

 

The Opens at CFL (Both Locations) : Friday Night Lights and Super Saturdays

 

We have teams registered for both gyms. Anyone who registers MUST join a team. Please, even if you are on the fence about doing the Opens, go register. It’s only $20 and can’t be done after next Monday. I promise you won’t regret it. Don’t worry about your own ability or experience, anyone and everyone is allowed to sign up and perform the workouts. There isn’t a person out there who regrets doing the Opens for the first time. The workouts are just like what we do here every day, with scaling allowed for everything.

 

Here at both locations in our community we will be running things so everyone has a chance to perform the workouts on Saturday. Our Saturdays will turn into one large group workout starting at 10:00am and running as long as needed for everyone to perform the workouts. Since we don’t know the workouts until Thursday night and they vary in length some of this will be flying by the seat of our pants. You will come to the gym like any other class time and sign up for a heat time that will already be written on the board. Everything you need from scaling to setup to game plan will be given to you by the coaches leading the charge. 

 

If you have been coming to competitor class on Saturdays we will be doing a Friday night session just like last year starting at 7:00pm. Come warmup and get ready at your leisure starting at 6:00pm.

 

There will be some changing of the schedule for Friday evening classes and as discussed with Saturday morning. Open Gym will stay at Woburn. More details in general will be released throughout the week. Your only job right now is SIGN UP.

 

Lifestyle Challengers: We are almost there. Next week we retest our lifts and WODs and see where the improvements word and crown a winner! If you aren’t happy with where you are right now have no fear, we will be announcing plans on our new nutrition counseling service starting next week.

 

 

MONDAY

 

 

Bootcamp Sprint

 

1. Every 45s for 6 rounds : 3 Burpees + 3 Air Squats + 3 Jumping Pull-ups + 3 Plank Push-ups

 

Rest 5 minutes then

 

2. Core work : 30s on 30s off for 3 rounds, straight through list for each round
– Situps
– Forearm Plank
– Side Plank, L
– Side Plank, R
– Russian KB Swing, heavy
– Lemons

 

Rest 5 Minutes then

 

3. Row 1500m AFAP

 

 

CrossFit

 

Strength : Front Squat
Find a 1 rep max

 

WOD : 21-15-9
Squat Clean 135/95
Toes to Bar

 

S/L1 : 95/65, Scaled TTB

 

Rx+: 155/105

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Row 2000m
Every 75s perform 5 Pistols (each leg)
– make the pistols hard, weighted/jumping/OH

 

3. Core Work
– 5 TGU each side, 70/53
– 50 GHD Situps AFAP, 2 sets of 25 UB