If you signed up for The Open make sure you submit your scores by Monday at 5PM.
2/26/22
WOD
“White”
Five rounds of:
3 Rope Climbs
10 Toes to bar
21 Walking lunge steps with 45/35lb plate held overhead
Run 400 meters
2/25/22
WOD
Open Workout “22.1”
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
What is Friday Night Lights?
It’s been nearly 2 and a half years since we had a REAL FNL and many of you may be wondering what it’s all about.
The gym will open Friday from 3:30pm on. We will run the first heat as soon as we have enough people for a full heat.
When you show up, you will sign up for a heat - this is first come, first serve.
There will be a warm up provided and it’s up to you to warm up as needed before your heat is called.
Depending on the length of the workout the heats may go fairly quickly.
You will have a judge to count your reps and make sure you are hitting the required movement standards.
Spectators - friends/family - are welcome to come watch and cheer!
If you aren’t doing the workout at that time, please still come to cheer and help judge!
GET READY FOR A LOUD, ELECTRIC, AND FUN TIME!!
The first open I did with CrossFit Train was my first experience with Friday night lights. I loved the team energy and the weekly themes were awesome because everyone went all out. There was a literal marching band at the gym... it was insane. Everyone was so enthusiastic and supportive despite whose team you were on – the Open just feels like a big family supporting each other. Let’s go Train! EMPTY THE TANK!
- Jared H.
2/24/22
WOD
Every 5:00 for 6 sets:
300m Row
30 Step-ups, 24"/20"
What is “Friday Night Lights”?
It’s been nearly 2 and a half years since we had a REAL FNL and many of you may be wondering what it’s all about.
The gym will open Friday from 3:30pm on. We will run the first heat as soon as we have enough people for a full heat.
When you show up, you will sign up for a heat - this is first come, first serve.
There will be a warm up provided and it’s up to you to warm up as needed before your heat is called.
Depending on the length of the workout the heats may go fairly quickly.
You will have a judge to count your reps and make sure you are hitting the required movement standards.
Spectators - friends/family - are welcome to come watch and cheer!
If you aren’t doing the workout at that time, please still come to cheer and help judge!
Get ready for a loud, electric, and fun time!!
2/23/22
WOD
Every 1:30 for 10 sets:
Back Squat, 7 reps
10 minute AMRAP of:
50 Double-unders
25 Sit-ups
10 Wall-balls, 30/20-lbs.
I joined CrossFit Train in February 2017 after some not-so-subtle nudges from a very good friend. She brought me to a Thursday trial class, which lead to a few on-ramp sessions, and before I knew it, I was a member. Then, The Open came around. Having just joined the gym, I convinced myself that there was NO way I was ready for a “competition”. I decided to stay home, unconvinced of the magic of The Open.
Every burpee, every push-up, every deadlift of the following year brought me clarity, strength, and friendships that I never could have imagined. By 2018, I was ready and excited for my first Open.
I don’t remember my scores, who my judges were, or if I ripped my hands, but I do remember walking onto the floor of the gym ready to compete against myself, knowing that I had the power and support of my friends behind me. The Open is you against you. An opportunity for you to cultivate the power of every WOD you’ve done in preparation for that moment.
This year will be my 5th open, and I will savor every sweaty moment. My only regret is skipping my first one!
- Kelsey R.
2/22/22
WOD
EMOTM for 10 minutes:
1: Max Reps of X
2: Rest
*X=Gymnastics Weakness
For time:
Row 150 Calories
2/21/22
WOD
Sumo Deadlift 5x5
Open Workout “11.2”
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/105-lbs.
12 Hand Release Push-ups
15 Box jumps, 24"/20"
I love the CrossFit Train Open! (I have done Open workouts at other boxes too and it isn’t nearly as cool.) Friday Night Lights is like a big party every week that also doubles as the best CrossFit competition you’ll ever go to, since all your friends are already there! I get super nervous before each event — getting judged while working out is intense — but this is when I always do better than I ever expected and make breakthroughs in my skills and push to new PRs. It also makes you feel like a rockstar for a few minutes each week because the box is packed and everyone is screaming your name. Doesn’t matter if you’ve only been doing CrossFit for a few months or if you haven’t hit a PR in years — the Open is for ALL athletes, no matter their age or ability. That means you!
- Susie
2/20/22
WOD
Rest Day
2/19/22
WOD
“Santiago“
Seven rounds, with a partner of:
35/20 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135/95 pound Power clean, 10 reps
10 Handstand push-ups
*Share reps as needed.
Don’t miss our last Open Prep!
We will be focusing on all things Gymnastics!
2/18/22
WOD
Every 2:00 for 5 sets:
Strict Press, 5 reps
Every 2:00 for 5 sets:
Push Press, 3 reps
10 minute AMRAP of:
100m Sled Drag, 135/90-lbs.
100m Farmer’s Carry, 70/50-lbs.
The Open is fun! The group energy at the gym inspires me to do my best and clear those “I can’t” cobwebs out of my brain. Every year, I surprise myself with an accomplishment. In 2018 (18.4) I remember being able to complete increasingly heavier sets of deadlifts, finally doing 9 reps at 135#. I had never deadlifted this much before and felt super proud! Now, deadlifts are my favorite lift and my one rep max is 210#. The Open helped me along in my process.
It’s just as much fun to watch others work hard and be bad asses! Come join in the fun!
- Traci
2/17/22
WOD
Tabata This!
-Machine Calories
Rest 1 minute
-Abmat Sit-ups
Rest 1 minute
-Machine Calories
Rest 1 minute
-Push-ups
Rest 1 minute
-Machine Calories
Rest 1 minute
-Air Squats