Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Find a friend that owes you money or that beat you in the last WOD, and have fun working the kinks out in the calves this week! You will need a bar with at least 25lb plates on the end… Read more »
Here’s another oldie but goodie for your hips. You will need at least one plate (start with a 25lb plate) and perhaps a friend. Sit on your booty with one knee bent in and the other leg straight out. Place… Read more »
The time has arrived ladies and gents. The 2018 CrossFit Open Friday Night Lights kicks off tonight at 6pm.
*During all regular class times the workout will be Open workout #1 but if you signed up for the Open you will need to be at the gym by 6pm. Do NOT be late as we will be going over workout and judging standards and then beginning heat 1 immediately! Heat times will be posted at the gym*
See you Friday!
Open Workout 18.1
8 Toes to bar
10 Dumbell Hang Clean to overhead (alternating) (50,35) Teens (35,20)
Row for calories (14/12)
*Scaled divisions will do a hanging knee raise past the 90 degree point of the hip.