2017 CrossFit Open

As of last night, the CrossFit Open has begun. CrossFit Frederick will be hosting the Open on Saturday mornings at 7am, 8am and 9am. Doors open at 6:45am. Arrive early to get your name on the “heat” list. Heats will be determined on a first-come-first-serve basis. The very latest that you can arrive at the box is 9am.

Do you just want to work out but not register for the Open? No problem, please show up at 7, 8 or 9 and we’ll pair you with a peer to complete the Open WOD. 

 “Nothing is impossible, the word itself says I’m possible.” – Audrey Hepburn, British actress and humanitarian

 “Nothing is impossible, the word itself says I’m possible.” – Audrey Hepburn, British actress and humanitarian

TODAY’S W.O.D:

A. “Griff”
Complete the following for time:
Run 800 meters, Forward
Run 400 meters, Backward
Run 800 meters, Forward
Run 400 meters, Backward
*Compare to 06/24/16.

B. Group Stretching/Mobility

C. Strength 101 @ 6PM

“Dumbbell Fun_2”
Cross-Body Extensions 3x15/side
Concentration Curls 3x12/side
Cross-Body Curls, 3x15/side
Bent-Over Laterals, 3x12
Upright Dumbbell Row, 3x25
Lateral Raises, 3x10
Front Dumbbell Raise, alt.arms3x12/side
*Increase load each set. This may be done as a giant set, moving from one exercise to the other with minimal rest in between. Rest 4-5 minutes between each giant set.

Post time for A and loads for C to Members Area or comments. 

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