A little blast from the, 2018 CrossFit OPEN, past. Will you be in this years picture? Click HERE to get registered for the 2019 CrossFit OPEN.
The 2018 Stand Firm CrossFit Cup Champions. Will you be part of this years competition? Click HERE to get registered for the OPEN.
Today the coaches at Stand Firm CrossFit will select their teams for the in house intramural competition that we run along side the CrossFit OPEN. The Theme for the first OPEN workout is going to be “SHOW YOUR SCHOOL COLORS”. Either College or High School.
Warm-up: 2 Rounds of KB Warm-up
Strength: Squat Snatch
BBWU4S
Primer: 3 Reps EMOM Snatch Balance for 5 min.
Primer: 3 Reps EMOM Snatch High Pull 5 min
3-3-3
WOD: COLLAPSE
For Total Reps
4 min. Max Effort Bar Facing Burpees
Rest 3:00
4 min. AMRAP
10 S2OH
10 Pull ups
10 Box jumps
10 Ab mat sit ups
Rest 3:00
3 min. Max Effort Bar Facing Burpees
Icing: Foam Roll all over!