Monthly Archives: February 2017

tuesday 2.21.17

Make sure to watch video before you sign up for THE CF OPEN

coaches choice + game

otm 10

odd: 2 wall walks

even: 10 ttb

ttb goal is unbroken pick a number you know you can hit make smooth

4 rounds

12 box jump overs

15 ring dips/ box dips

18 kbs (53/35)

monday 2.20.17

Hoping for our 3rd annual FNL Party.

If we get 100 people to sign up for the open we will have a Friday Night Lights Party!

superman: 4×10

banded rev fly: 4×15

push ups: 4×8-12

Front Squat:

2×3 @ 70%

2×3 @ 75%

2×1 @ 80%

between sets work on ankle and hip mobility

3 rounds

1:30 to finish each rnd 1:30 rest

15/12 cal AB or 15/12 row or 75 du or 10 burpees (choose what you need most work on)

10 thrusters(95/65)

5 Ring MU(scale reps 5-2/bar muscle ups/ strict c2b 5 or 4/ strict pull ups 5-2/ pull-ups feet on ground using rings)

friday 2.17.17

Q: Should I sign up for The Open this year?

A: YES!! It’s the one time a year when all of the CrossFitters in the world are truly held to the same standards, and are unified as ONE community. Plus, it’s such a fun time for our gym. And finally, if you generally come to classes on Fridays, you’ll be doing the workouts anyway, so you’d might as well see where you stand WORLDWIDE when you do ‘em!

Q: How do I sign up?

A: Watch video on yesterdays blog.

Q: What if I can’t do all the movements?

A: The best part about The Open is watching as athletes accomplish things they NEVER thought they could do, including their first muscle ups or handstand push ups, or PRing a lift, or even just finishing a workout that they “knew” they “couldn’t” finish.  However, there are also Scaled versions of each workout, which are generally doable by everyone. If you are truly concerned about whether you are ready, ask one of your Coaches.


Q: I’m new to CrossFit… should I sign up?

A: YES!! What a great time to set a benchmark!! In other words, while you may be a little overwhelmed (that’s why we’ve been doing these “Open Fridays” as practice runs!), you’ll finish the Open with a better understanding of the standards and the competitive side of CrossFit….and you’ll have an quantitative ranking in the Region and in the World for you to beat next year!


Q: I’m not able to get to CFRTE1 on Fridays. OR I know I have to miss a Friday for travel, etc. Can I still sign up?

A: Sunday Open Gym is a great chance to do make-ups. Just try to let one of the coaches know, and bring your own judge. If you are traveling for a whole weekend, you can do your workout at another gym (how fun! Just call ahead to find out their process) OR you can try to squeeze it in before 7PM on Monday at CFRTE1, but PLEASE communicate that with one of your coaches!

Coach Katie 


coaches choice


MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 14 lb. to 9-foot target

30 cleans, 95 lb.

20 muscle-ups

tuesday 2.14.17

Happy Valentines Day

ab mat sit ups: 4×15

super mans: 4×15


weighted strict muscle up/weighted strict c2b/weight strict pull-up:6×1 or ring pull-up w/ assist from legs: 6×3

strict press: 6×2


otm 12

even: ME db thrusters (50/35)

odd: unbroken c2b/kipping pull up or 15 jumping pull-ups

(pick a number that you can hit 6 times)