Photo by Ashley Campbell
2024 CrossFit Open
// 3 weeks & 3 workouts every Friday during your class time
// Click here to sign up for the Open!
// Dress up Themes for each Friday in the Open!
Week 2: Crazy Socks
Week 3: 51 Gear
CrossFit Open After-Party
// Fri. March 15 at 6:00pm at the box
//Come & celebrate finishing the open!
//Pizza $5 per person
Pelvic Floor Clinic
// Hosted by Dr. Swengle from Vitality
// Sat. April 6th at 9-10am at 51
// $10 per person
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Workout of the Day
For Time (18 min cap)
1000/ 800m Row
35 Push-ups
100 Double Unders
35 Push-ups
1000/ 800m Row
*Stimulus is steady pacing through the metcon, like an active recovery wod.
*Row: Pacing should be moderate (70-75%)
*Push Ups: Approach pushups in fast, smooth sets (5-10 reps).
*Double Unders: Goal is unbroken
—Rest 5 min—
Wall Walk Practice
5 min EMOM
2 Wall Walks
Cool Down / Mobility
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
“Health isn’t a goal. It’s a way of living.”
-Unknown
