2014 CrossFit Open

The 2014 CrossFit Open is upon us. The first workout will be announced this Thursday at 5:00pm. One workout will be announced per week for five weeks giving athletes 5 days to perform and submit their scores. 

The Open workout will be programmed on Fridays for regular class but the COMP Team will be performing the workout on Saturdays at 12:30. There will be a small number of people who will be performing the workout on Thursday nights right after it is announced depending on their individual circumstances. 

If you are planning on being judged, video taped or you just want to do the workout with the COMP Team I suggest that you do your best to make it to the Saturday session. If you are the type of athlete who likes to take their time warming up and dilly dally a little more than a typical class allows then the Saturday session is likely your best option. There will be heats depending on the number of folks, but the most crucial aspect of the day will be the accessibility to a judge. If you come, it is good practice to offer your time to judge at least one heat before or after your own. (Please note that if you are trying out for the CFV team you must be judged by a judge who has passed the judges course)

The vibe will be solid and the energy will be rocking I assure you.

See you guys out there. 

Tom

 Warm

Med Ball Cycles x 2
8 Chest Pass
8 Sprawl Ball
8 Knee Pass
8 Med Ball Sit Up

Skill/Strength

Find heavy 3 rep Chin/Pull/Ring Up

In between sets gather 100 Dead Bugs (Click Here)

Conditioning

Hockey Night in Sochi

5 Rounds

1 Minute Max Wall Ball Shots 20/14
1 Minute Max Burpee Ball Slams
1 Minute Rest