March 4, 2016

5 am’ers, if you are planning on attending class, you must now register on our home page.

Also, just so everyone knows what to expect, Fridays during the open will not have strength programmed.  We will be warming up for the movements in the workout, going over strategy and most likely running the workout in heats so that we can judge everyone that is registered.

Warm up-

  • Stretch
  • squat cleans and DU’s


Open 16.2


4-min. AMRAP + bonus time:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans*
  • Time extends 4 minutes each time a round is completed.

go here for full details



4 min to complete

  • 25 knee raises
  • 50 singles
  • 15 squat cleans 95/55
  • increase 4 min after completing each round

Again, click on the link above to get all of the details…