VINNY and WHO?

Warm-up: 3 Rounds of Row 500m., 10 Step-ups, 10 Good Mornings w/BB. Dynamic Stretch

Strength: Deadlift
3 Reps EMOM for 10 min.
Build to a moderate wt.

WOD: ELEMENTARY

For 12 minutes:
Odd Minutes 5 Deadlift 40% 1RM
Even Minutes 10 Box Jumps 24/20
13 min. Max Effort Deadlift

Icing: Straddle 3 min., Saddle 3 min.

Important CrossFit OPEN Workout Information:

When are the OPEN workouts announced?

Thursday at 6 pm our time.  You can watch the announcement at games.crossfit.com 

When can I do my OPEN workout?

Thursday @ 7:30 PM
Friday a@ 6 am, 7 am, and from 5 pm till we are all done.
Saturday @ 8 am
Sunday @ 2 pm
Monday @ 6 am, 7 am, 8:15 am and 4:30, for redo’s and special circumstances only.

What is “FRIDAY NIGHT LIGHTS“?

Friday in the PM is when most of us will do the OPEN workouts.  With a lot of people in the Box the energy is high, the effort is phenomenal, the people are awesome and you always get to see someone do something amazing.  After we are finished you are welcome to kick-back, and enjoy a refreshment and each others company. Celebrate what you have just accomplished!!!!

Who can attend “Friday Night Lights“?

Everyone is welcome. Bring your significant other, spouse, friends.  Let them checkout just how amazing this place is and you are.  

So I am new to this, help me out…

• We will open the doors to the box at 4:30 pm on Friday’s.
• Athletes come in, sign up on the whiteboard for a time to do your workout.
• Fill out a score-sheet, look over the posted warm-up and start getting ready.  You are in charge of your own warm-up for the most part.  We will have a designated warm-up area.
• Please stay out of the areas where workouts are taking place.  You are more than welcome to cheer your teammates and friends on just don’t get in the way.
• As your time to go approaches make sure you have score sheet in hand and you know what your wts. and movement standards are. Take care of things like chalk, tape, wristbands, jump rope, and the bathroom, before you report to your workout area.
• After you are assigned a judge, communicate to them any physical limitations you have and if you are going to scale the workout.  Make sure you are on the same page with your judge.
• During your workout you may get a “no rep” by your judge….Don’t get mad or frustrated they are doing their job you aren’t.
• After completion of your workout, you and your judge review the results.  Each of you should sign off on the results.  Place the top 1/2 of the  your score-sheet in the box by the whiteboard.  Take the bottom portion with you.
• After you complete your workout, rest during the next group’s workout, and then take your turn at judging a workout or 2.
• When you get home submit your results to the CrossFit Open website.  You will need to log-in to your page and the rest is easy.  Your results will not show up right away because Cal must validate your score before it will be posted.  Please do not forget to post your results!!!

Good Luck to Everyone, Let’s have a Great OPEN !!!!!!!