Friday 1-15-16

The Open has….OPENED!

You are now able to sign up for the 2016 CrossFit Open. We are very excited to see everyone’s progress this year with whatever they throw at us. Challenge yourself and get signed up peeps.

Just head over to to make your profile, that’s the first step.

Also, the Row’d Royalty 16.2 workout has been released. Head over to to check it out!

Final 2 things:
1) this Saturday, after class, if anyone is willing to hang around, we are going to take the rowers apart a give them a good clean.
2) next Thursday, we are doing the first of many “Open Prep” classes. It will be at 5:30pm. Try and be there as we plan to be as prepared for the Open as possible.

Swink Intro
-LaCrosse Ball introduction

-Pressing (Strict, Push)

5 Rounds of:
-10 Push Press
-200m Run

-4Ă—30 sec side planks

Swink Sweat
For Completion
-10, 8, 6, 4, 2 Deadlift
-100, 80…etc. Singles
-1,000, 800…etc. m Row

Swink Fundamentals
-Shoulder Strength
-Glute Strength

20:00* to find:
-Heavy Single Clean and Jerk
*This includes Skill work too

For Time:
-50 WallBalls
-50/100 Double Unders

Pullup Strength:
-stick to the program, ask a coach about it:



Swink Performance
-Shoulder Strength
-Glute Strength

For Time:
-30 Squat Cleans
-30 Burpees
Rest 3:00
-20 Squat Cleans (increasing weight)
-20 Burpee Box Jumps (24/20)
Rest 3:00
-10 SquatCleans (heaviest weight)
-10 Burpee Hurdles (high as possible)

Pullup Strength:
-stick to the program


These 2 fantastic people are going to have us over at their place Saturday, Jan. 30th, so clear your schedule. More on that next week!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s