“The Open” is here! The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.”www.games.crossfit.com Every Friday for the next 5 weeks, each CrossFit class at CFG will complete the workout of the week for the Open. Each workout will offer an “Rx’d” version AND a “Scaled” version, so that everyone in the gym will be able to complete it based on their ability levels. If Friday doesn’t work, the two other times where the workouts can be completed will be Saturdays during Open Gym (11:00am-1:00pm, space permitting), and Mondays from 5am-Noon, and then 1:00pm – 5:00pm. While it is NOT required to sign up for the Open, if you would like to (and be ranked alongside nearly 300,000 other...Read more

Weightlifting Building over the course of 10 sets, for 20 minutes (10 sets): Snatch (1.1) (rest 5-10 seconds between singles) Build over the course of the 10 sets. Metcon Complete as many rounds and reps as possible in 10 minutes of: 30 Air Squats 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 10 Strict Handstand Push-UpsRead more

Metcon In teams of two, with only one member working at any one time, complete 5 sets each of: Station 1 – 1000 Meter Row Station 2 – Rest Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 40 minutes.Read more

Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets) of: Back Squat (Max Reps) *Sets 1-4 – 4 reps @ 80-88% *Set 5 – Max Reps @ 85% During Rest – Thoracic/wrist/front rack stretching Metcon Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.Read more

Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 20/15 Calories of Rowing 100 Double Unders 20 Walking Lunges with Kettlebells or Dumbbells (32/24 kg)(50/35lbs) Weightlifting Every 60 seconds, for 15 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) Station 5- RestRead more