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Open Hours….

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So what is this Open thing that people are starting to talk about??

The Open is the first step in qualifying for the CrossFit Games.

"Oh but that's not me" I hear you say........... however, this first step is designed to be as accessible as possible to as many people as possible.

The CrossFit Games state that their aim is to identify the Fittest Men and Women On Earth, so in order to help validate that claim, it needs to be easy to enter.  And The Open is as simple as creating a log in, paying $20, anxiously waiting for the announcement of the first workout on Friday afternoon (praying that it doesn't include that one movement you suck at....), spending all of Friday night at the gym, while you try to practice all the movements and gain some confidence, turning up to the gym on Saturday morning to warm up early, cheer on everyone in the earlier heats, then have your 3rd nervous pee before it's your turn.

Submit your score, spend a few days anxiously leaderboarding, wonder if you should repeat it for a better score (luckily your coach has enough common sense and will tell you NOT to...), and then start the cycle all over again.....

The best part is the laughs and replays afterwards....

The best part is the laughs and replays afterwards....

Are you sold?  Trust me, it is actually great fun!

But chances are you may be thinking you can't do it because you can't do ________.  Well, now you know what you need to work on!  You've got 4 weeks to practice!

The last couple of Saturdays, and the next three, we're drilling down on skill work, all the things that might hold you back (double unders, pullups, toes to bar, handstand pushups and muscle ups......). It's free to any member, you DON'T have to sign up for The Open.....

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Want to find some focus? Enter The Open!

So what can we predict for The 2017 Open?   In 2015, we saw HSPU for the first time, and muscle ups in the beginning of a workout, instead of as the usual final movement separator.  In 2016, we saw bar muscle ups and walking lunges.  What new movement might we see this year?   Pistols?

Remember, there is a scaled category also.  You don't need tall he big kid skills to play the game.

The Open workouts will be released every Friday, and we'll be performing them in house on Saturday mornings during class.

It will be awesome fun, the atmosphere will be off the charts, and we'll get the BBQ cranking on the final weekend to celebrate the end of the season.

Yes some of the workouts will be right at the edge of your capabilities, (it's not uncommon to see people with a score of 1 rep, as they battle to achieve a movement or weight they have NEVER completed until then).

You'll be fine if you focus on a) the great technique you've learned, and b) the rest of the community screaming your name!!  We see PR after PR after PR on Open weekends, it's awesome to watch.

We see people finally 'getting it', understanding what they are capable of, how hard they can push, and how good it feels.

Registration is already open, for more information,  see the CrossFit games website HERE, or talk to a coach.

If/when you do register, be sure to select 'Reebok CrossFit 09' as your affiliate.  (No need to join a team)

BUT, if it's not your thing, no pressure!  This doesn't mean you have to stay home on Saturdays, or that you will become some sort of second class citizen.... :)  There will probably be less than a third of the gym doing The Open, so class will be business as usual, with all the regular programming options available, no matter your goal.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
FIT Teams of 3
*1 works, 2 rest.
100/60cal Bike
50 GTOH @ 35-40%
200m Sled 50/35kg
50 GTOH @ 45-50%
100/60cal Row
50 GTOH @ 55-60%
1000m Run
Max GTOH @ 65-70%
AMRAP in 30 mins
A1.
DB Stepups
5 x 10-12 reps, building
A2.
Strict PullupsB.
EM x 6
O. 10 Burpees
E. 15 Medball SitupsREST 3mins

EM x 6
O. 15 Slamballs
E. 10 Front Squats

A1.
Seated KB Press
4 x 8-10
A2.
Handstand Hold
4 x 90% effortB.
50m Waiters Carry e/arm
50m Double KB Rack Carry
50m Suitcase Carry e/arm
AMQRAP in 12minsC.
800m Sandbag Carry
3 Clean Liftoffs + 2 Paused Hang Power Clean + 1 Front Squat
Build to a heavy setB.
40 Russian Swings
30 Slamballs
20 Cluster Wallballs (w/ slamball)
A.
O. Chin over bar hold
E. Ring Support
EM x 8B1.
Bent Row
4 x 10, building
B2.
Front Squat
4 x 5, buildingC.
1 minute Row
1 minute Rest
1 minute Pushups
1 minute Rest
3 round for total reps

D. Accessory
Prone Angels
Band Pullaparts

PERF Teams of 3
*1 works, 2 rest.
100/60cal Bike
50 GTOH @ 35-40%
200m Sled 50/35kg
50 GTOH @ 45-50%
100/60cal Row
50 GTOH @ 55-60%
1000m Run
Max GTOH @ 65-70%
AMRAP in 30 mins
A1.
Bulgarian Split Squats
5 x 6-8 e/leg
A2.
Strict TTB
5 x 6-10EM x 6
O. 10 Lateral Bar Burpees
E. 10 TTBREST 3mins

EM x 6
O. 10 Pullups
E. 10 Front Squats 42.5/30kg

A.
sHSPU
4 x max - 2
kHSPU
4 x max -2
Handstand Hold
4 x 90%B.
50m Waiters Carry e/arm
50m Double KB Rack Carry
50m Suitcase Carry e/arm
AMQRAP in 12minsC.
800m Sandbag Carry
A
“Clean up”
3 x [Hang Power Clean + Hang Squat Clean + Squat Clean + STOH (3 ways)] *3 ways = Pushpress then Push Jerk then Split Jerk on respective rounds
**Goal is to build in weight each set
5-6 setsB.
30 Hang Power Clean 60/40kg
20 CTB
10 STOH
A.
O. False grip Chest to rings hold
E. HS Walking
EM x 8B1.
Pendlay Row
4 x 10, building
B2.
Pistols
4 x 10-20C.
1 minute Row
1 minute Rest
1 minute Ring Dips
1 minute Rest
3 round for total reps

D. Accessory
Prone Angels
Band Pullaparts

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