Open 18.1 – Friday

The CrossFit Open workout of the week was just announced. Join us any time Friday for this worldwide WOD!

This year we’re introducing a little extra fun to the open experience. Each week we will have a designated theme. Each Friday we will dress in accordance with the theme to show our CFI spirit. For this first week our theme is “College”. So break out your gear for your favorite school and rep your squad!

The 4:30 and 5:30 pm classes at both gyms will be special heats of the Open workout. Want a fun, exciting atmosphere for your Open workout? Sign-up for your timeslot on the whiteboard and join us Friday nights!

Deadline to submit your score for 18.1 is before 5pm on Monday!

Not part of the CFI Cup or The CrossFit Open? Come in anyways! This can be just like a regular workout. You do NOT have to be participating in either event or competing to workout on Fridays!

Friday’s WOD

Scaling Options

**If you are competing in the CrossFit Open, please find the standards and scaling options specific to your division HERE. Please watch the videos and familiarize yourself with the movement standards! 

 

Posted in Daily Posts by Zach Smith. Comments Off on Open 18.1 – Friday

Run, Toes-to-Bar, Hang Power Clean – Thursday

Climbing the rope is a skill that takes practice. Don’t know how to set your footlock? Grab a coach and learn!

Thursday night Yogility at Mohawk at 5:30 pm!

Schedule announcement: This Saturday’s 10:00 am class at Mohawk is canceled. Sorry for the inconvenience! Please come at 8:00 or 9:00 that morning. Back to regular schedule the next weekend.

We’re announcing teams for the CFI Cup in Intense Friends Thursday afternoon! It’s not too late to sign up after we’ve announced teams. The deadline to sign up for the Open is Monday!

Thursday night at 5:00 pm the first workout of the 2018 CrossFit Open is announced! This will also be our WOD for Friday. Please tune in to Games.CrossFit.com and watch the Live Open workout announcement!

Thursday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Run, Toes-to-Bar, Hang Power Clean – Thursday

Back Squat, Box Jumps, Push Press, Pull-Up – Wednesday

31-year-old Jon Stoklosa of Newark, Delaware

You can do anything no matter what your limitations are! Jon Stoklosa is an inspiring powerlifter. He can lift far more than the average person. What makes his lifting even more impressive is that he has Down syndrome. At five-foot-five Jon is able to bench 400lbs, squat and deadlift 440lbs. He has a gold metal from the special Olympics and completes in powerlifting competitions.

Click HERE for the inspiring video!

Wednesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Back Squat, Box Jumps, Push Press, Pull-Up – Wednesday

Burpee Over Bar, Mountain Climber, Deadlift – Tuesday

New swag is here, just in time for the Open!

There are a couple of new standards for the Open this year on how to complete the movements for dumbbell snatches and burpees. You can practice the new movement standards and get a taste of the Open with 18.zero. 18.0 is an optional workout and will not be scored. For more info on the movement standards click HERE. The first Open workout will be announced Thursday!

Tuesday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Burpee Over Bar, Mountain Climber, Deadlift – Tuesday

Run, Jumping Lunge, Push-Up, Rope Climb – Monday

Don’t want to run outside in the winter weather? Rowing is ALWAYS an option!

We’ve got fresh inventory of our shirts and tanks available at both locations, come check ’em out! We should have enough Open shirts and tanks for everybody! We also got zip-up hoodies and shirts/tanks in new colors! Don’t forget: Open participants get $10 off their Open shirt or tank!

Monday’s WOD

Scaling Options

Supplemental

Posted in Daily Posts by Zach Smith. Comments Off on Run, Jumping Lunge, Push-Up, Rope Climb – Monday