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Friday, October 4th Crossfit Workout of the Day

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Have you signed up for the Crossfit Open yet? Better get on it because it’s only one week away! This is a competition for ALL LEVELS, and we’ll be doing the workouts in class anyway, so why not? The Crossfit Open schedule is as follows and will be effective starting Saturday, 10/12 through Saturday, 11/9.

Friday Night Lights @ 7:30pm

7:30am Open Workout
9am 360
10am Strength
10am Open Workout
11am Open Workout
12pm 360

Warm Up

3 rounds:
10 squats (RD 1 air squat, RD 2 front squat, RD 3 OHS)
5 push ups to downward dog
10 scap push ups
10 pass thrus
10 KB presses + :10 OH hold


Every 2:00 for 6 sets:
1 hang snatch
1 snatch

Increase weight each set.


Open Workout 16.3

7 minute AMRAP
10 power snatches (75/55)
3 bar muscle ups