Tuesday, January 31st, 2017

The 2017 CrossFit Open is coming!

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Whether this is your first or your fifth CrossFit Open, it is always a great experience for the whole community. The Open runs from February 23rd to March 27th this year. CFH will be hosting the Open workouts “Friday Night Lights” style each Friday during the Open. Even if you can’t make it on Friday nights, you can still complete the workout in class on Friday, or at any point over the weekend and be a part of our team. When you register yourself as an athlete in the Open, make sure to select CrossFit Federal Hill as your affiliate!

For more information and to sign up, head to the official Games website here!

Skill WOD

10 Hollow Rocks directly into 8 Strict Pull ups (fast on the way up, 3 seconds on the decent)

Rest for 1 minute (during your rest take about 30 seconds for an OH Bench Stretch)

4 Rounds

WOD

15 Hanging Power Cleans

15 Burpees over the Bar

5 Rounds

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coaching Tip: For the skill work today, if you cannot do 8 strict pull ups, do as many strict as you can, and then choose a modification that will allow you to complete whatever reps are remaining until you hit 8. These do no have to be unbroken- but remember to take it slow on the descent to full extension of the arms. For the Metcon pick a weight that you can cycle through unbroken on the hanging power cleans. Shoot for a steady consistent pace on the burpees over the bar that will allow you to move without stopping.

vigs

Vigs on OHS with Buck keeping a watchful eye on that depth!

The 2017 CrossFit Open is coming!

Skill WOD

WOD

What Are You Waiting For?