• Daniel LaPointe

Thursday, February 14


For many of you it's the most exciting time of the CrossFit Season! Please come out to our Seminar this weekend at 11:00am where our coaches Meg and Dan, will be covering various topics that will help you in class and in competition! Warming up and performing a repeat CrossFit Open workout 18.1. There are rx'd and scaled versions of the workout available just like the upcoming CrossFit Open! The CrossFit Open is a test for ourselves to see how we measure up against the rest of the world in the same field (gender, age, experience level). You get to do the workout at your home gym CrossFit Crosscheck during regular class times. The Open also will allow you to gain some valuable information on where you can improve the most in your overall fitness! The programming for the Open will be as follows: Fridays - Live Open Workout in Classes, Friday Night Regular Class Times Cancelled and heats of the Open Workout will be organized. 1st Heat taking off around 5:30pm. Saturdays - Class Programming, option for members to do Open Workout Sundays - Class Programming, option for members to do Open Workout Mondays - Repeat Day and alternate Class Programming More info to come! Visit https://games.crossfit.com to check out the CrossFit Games Home Page. You can create a profile and sign up too! *Disclaimer - You do not have to be an elite CrossFit Athlete to enter. All levels can take part in the workouts/experience and be part of the worldwide competition. That is the best part!

ACTIVATION 3:00 Minute Light Row Line Drills Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height 2 Rounds 10 Active Spiderman (5 each leg) 10 Active Samson (5 each leg) 10 Kip Swings 10 DB Hang Cleans (5 each arm) 10 Push Press/Jerk (5 each arm, 70% of wod weight)

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 8 Toes-to-Bar 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row

CASH OUT - Gymnastics Conditioning

Practice Gymnastic skills for remainder of session. Pistols, Handstands, Hspu's, Wall Climbs, Pullups, Kipping Pullups, Muscle Ups

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