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02.24.17 - Open Begins!

It's that time of year again. The CrossFit Open is upon us and we're excited to bring back our Friday Night Lights Open Heats. Every Thursday the Open workout will be announced and we will be performing the workout during our usual Friday Night Lights class times and will hold heats.

We have so much fun at these events and even plan on partnering up with our friends at Phoenix Multisport to hold an Open event. Be ready for that! If you wish to see how you stack up to CrossFitters all around the world, you can drop $20 and officially register for the Open here.

We'll see you there.



 Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box, women use 35-lb dumbbell and 20" box

Time cap: 20 minutes

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02.23.17

Strength
12 minutes to 8RM Deadlift
-then-
2 x 8 at 85% of above

WOD
Row 500m
20 KBS 55/35#
20 Pull-ups
15 KBS
15 Pull-ups
10 KBS
10 Pull-ups
5 KBS
5 Pull-ups

*Rx+ = C2B pull-ups

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02.22.17

Strength
EMOM for 5 minutes: 3 Power cleans & push jerk at 65-70%

WOD
36-30-24-18-12-6
Wall balls 20/14#
18-15-12-9-6-3
Box jumps 24/20"

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02.21.17

Strength
1a. 4 x 8 Front squat at 72-78%
-rest 1 minute-
1b. 4 x 4 GHD Raises
-rest 1 minute-

WOD
5 minute AMRAP
5 Burpees over the bar
5 Thrusters 95/65#
-rest 5 minutes-

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02.20.17

Strength
EMOM for 5 minutes: 4 Power snatches at 65-70%

WOD
4 Rounds
Run 400m
15 T2B
10 Deadlifts 225/155#

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