Tuesday 02.24.15

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The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks, and post their scores online. Last year, the Open reached 209,000 athletes from around the world.

Every Friday the entire gym will be performing the Open workout. If you do decide to register you will be required to be judged/scored by a fellow gym matte.

You are free to make as many attempts at the Open workout as you please. Your only limit is time. You have four days—96 hours—to complete the week’s workout and submit your best score to the Games site. The week’s workout is released each Thursday at 5 p.m. PT, and scores are due the following Monday at 5 p.m. PT.

The 2015 Open begins on Thursday, February 26. That evening, tune into the live Open Announcement show streamed to Games.CrossFit.com which we will play live at the gym. The Director of the Games Dave Castro will release Open workout 15.1 and moments later top Games athletes will go head-to-head. Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday March 2. Don’t be late!

15.1: February 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled version of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled workouts will be designed to make the Open even more accessible.

Skills/Strength
Good Mornings 3x5
WOD
AMRAP 9min
9 Burpee Box Jumps (24/20'')
9 S2OH (L2 135/95, L1 115/75)
Skill/Strength/Mobility
Backwards Tabata
L-sit/N-sit *10sec on 20sec off
8 rounds, 4mins

Monday 2.23.15

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Congratulations to Andrew for placing 10th at the Rookie Royal Rumble.

Skills/Strength
Front Squats - 5x3 @70%
WOD
JOHN PATTON
20 Squat Cleans (L2 215/165, L1 105/145)
40 Alt. Pistols
800m Run

Saturday 02.21.15

Today’s workout is a chipper. You will start with the row and finish with the 800M Run. We will stagger start times if necessary.

WOD
50 Calorie Row
40 Wall Balls (20/14)
30 Power Cleans (135/95)
40 Wall Balls (20/14)
800 Meter Run

Friday 02.20.2015

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Yoga is a great way to relieve stress and loosen up tight muscles and joints. Every Sunday at 10:00am HGX hosts a yoga class. Come and check it out. This Sunday however, yoga is canceled but will be back on the following weekend.

Skills/Strength
Power Snatch - 15min to find heavy 2RM
WOD
10min AMRAP
2 Alt. DB Snatches (L2 70/50, L1 50/30)
2 Pull ups
4 Alt. DB Snatches
4 Pull ups
6 Alt. DB Snatches
6 Pull ups Etc...
*After 10 restart at 2

Thursday 02.19.15

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Over the next few weeks we have designed the program to fit with the 2015 CrossFit Open. This means we have created workouts that might be similar to ones announced in The Open this year. They might be similar in time domains, energy systems and/or movements. The Open begins February 26th and every Friday after we will be performing one of The Open workouts. If you are signed up or not, if you come Friday you will be participating in these workouts. So it is not to late, just sign up.

Skills/Strength
Snatch Pull + Snatch High Pull
5x(2+2) @ 70% of snatch
WOD
3 Rounds
800m Run
2 min rest
Skill/Strength/Mobility
Stretch hamstrings