Introducing the CFH Intramural OPEN!
This year we will be switching things up a little for the CrossFit Open! For those of you who do not know, the CrossFit Open is the first step to making to the CrossFit Games. There are 5 workouts announced over 5 weeks. Starting on Feb. 25th. We will do all the workouts at CFH on Friday night. Show up, do your best, and put in your score. The twist this year is that we will be creating mini teams within CFH.
This will in NO WAY affect our overall gym score or have any bearing on us going to regionals so do not worry about that. All for funsies!
We could not be more excited!
-If you sign up for the open this year you will be placed on 1 of four teams. The team captains are Ross, Kat, Maria and RJ. Each team will be competing against each other every week for some amazing prizes.
-How it works: You sign up for the open via the CrossFit Games Site- HERE and select CrossFit Federal Hill as your team. Once you are registered we will put you on a team.
-Each week we will meet at CFH on Friday night to complete the WOD with your team. You can earn your team points in a few different ways:
Top 3 Male and Female in RX and Scaled (no coaches) (3 points)
Show up on Friday night to participate and enter a score (2 points)
Enter a score, even if it is not Friday night (1 point)
Best Selfie Submitted via Team Captain (each team captain will be provided with a selfie stick) (weekly) (5 Points)
Team with Highest Attendance (weekly) (5 points)
Spirit of the Open (weekly) (5 points)
The last three will be judged by the CFH coaches each week!
(We might think up a few more opportunities to score points, but we will have it all sorted out by the open)
The winning team will get-
-A T-shirt with their team name on it designed by Coach Lauren. (Designer for UA).
-A Banner raised in the gym with their team name on it.
-A workout designed by them, named after them and posted as a WOD on Saturday.
-Bragging rights for a whole year.
Again, this is all for fun and will not affect any CrossFit scoring. If you are on the fence about signing up or have never done it. This is the year. The energy and excitement on Friday nights will be electric and you will have a team there to back you up. Sign up HERE.
Again, your team Captains are…
Ross M
Kat V
RJ
Maria M
Sign up and we will put you on a team! You will not regret it.
Strength WOD
20 minutes to find a new 1 RM Snatch
WOD
2 minutes on, 2 minutes off
18 Deadlifts
Max Box Jump overs
4 Rounds
Fitness: 135/95 (20/14)
RX: 185/125 (24/20)
RX+: 225/155 (24/20)
Maurice on Lunges!