January 2022

Open Gym will only be offered from 10:00 to 11:00am this Saturday, January 22nd.

The CrossFit Open is quickly approaching! We’ve got CF OPEN 2022 shirts ready to PRE-ORDER through January 25th at midnight.

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).

*If you fall behind, note rounds made EMOM and then it becomes a 20 minute AMRAP*

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to August 12, 2020.

Open Gym will only be offered from 10:00 to 11:00am this Saturday, January 22nd.

For time: 
800 Meter Run
Then, 10 Rounds of the couplet:
10 Push-ups Rx+ HSPU
10 Pull-ups Rx+ C2B
800 Meter Run

21-15-9 rep rounds for time of: 
Box jumps 24/20” MRX 20/18”
Kettlebell swings 55/35# MRX 45/25#
Sumo Deadlift High Pull 95/65# 75/55#
Compare to January 13, 2014.

“The MLK Muscle-Up Mile ” by DB
For Time:
805meter Row
Then
10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
804meter Row
Post time to comments.
Compare to January 18, 2021.