Sign up for The Open!

Click here to sign up for the 2021 CrossFit Open!

The 2021 CrossFit Open starts March 11th!

We will be running The Open at the Box! This year there will also be the option to do an “At Home” version of The Open with no equipment. Either way this will be the most accessible Open ever so we encourage everyone to participate!

Click here for more information!

---

1/12/21

WOD

Barbell Bent Over Row 12-12-10-10-8-8 reps

“CF Open 13.2”
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)

Train At Home

Warm-up:
4 Rounds:
6 Dumbbell presses
8 Dumbbell RDL’s, each leg
10 Jumping squats

WOD:
AMRAP in 20 minutes:
5 Dumbbell Push Presses, each arm
10 Dumbbell Deadlifts, each side
15 Box Jumps, or Step-ups

Cool Down:
:60 Hamstring stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Lat stretch, each arm