What a game!  I hope you all enjoyed Superbowl Sunday.  On Feb 22nd, the CrossFit Open is back! Many of you know the open well, but for those who have not given it a shot this is your year.  This is a 5 week competition meant to have fun.  I have have never met an athlete that took a shot at the Open ever regret it.  The vast majority of athletes come out on the other side with accomplishments they never felt were possible.  First time Muscle ups and handstand push ups.  Pr’s in the clean and snatch.  Most importantly completing these 5 workouts over 5 weeks always leave you with a feeling of satisfaction.  This satisfaction comes from taking a chance, and giving everything you have to give for 7-20 min just 5 times over 5 weeks.  You can scale, go Rx, or mix.  I will be writing about the open a bunch over the next 3 weeks.  Take a shot, you won’t regret it.  https://games.crossfit.com/open

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Goblet Squat’s


1 Min Jog

B) Every 2 min x 7 Sets

2 Back Squats

Fitness Option

12 Min EMOM

1st-6 Dumbell Bulgarian Split Squat (Right)

2nd- 6 Dumbell Bulgarian Split Squat (Left)

C) “Fly Eagles, Fly”

12 Min AMRAP

10 Lateral Barbell Burpee’s (you do not need to open hips or straiten torse but must drop both feet back and up at same time to be rx.

5 Power Clean  165/113 (Substitute Dumbell for Fitness)

****At 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 min complete 12 Wallballs 20/14