Wednesday 3rd of Jan to Sunday the 6th of Jan

Hey Friends!

I hope you all enjoyed your festive time:)

The Crossfit Open starts on Friday the 22nd of February, which will be here before we know it. The Crossfit open is our yearly chance for everyone to come in and support each other as we throw down in a more competitive environment than usual. It’s like Crossfit Christmas and there’s always a great buzz around the box. It’s a chance to set a benchmark for yourself to beat next year and to see how you compare with other athletes all over the world.

I’ve stuck a video from the 2015 open at the bottom of this email if you have a spare 20 minutes:)

In preparation for the open, at least once a week (beginning next week) we will be doing one of the previous years open workouts so that you can get an idea of what to expect. These are also very tough workouts so I’m excited to watch you all battle through and get some solid fitness in.

Saturdays will also take a slightly different format as we are adding in an additional Sweat class!

The class format will now look like this:

8:30am – Sweat

9:30am – Sweat

10:30am – Strength

Here are this week workouts:

(back to normal hours)

For time

20-1 kettlebell swings

1-20 lunges with kettlebell (24/16)

A)

Clean and jerk 1-1-1-1-1

B)

For time: 30 squat cleans and split jerks (70/47.5)

A)

10 minute AMRAP

7 slam balls + 30 double unders

“worse than 14.5”

For time 21-18-15-12-9-6-3

Front squat

Push press,

Bar facing burpee

A) 5×3 deadlift @80%

B) 5×10 barbell good mornings

C) 4 x 5 Nordic drops

I look forward to seeing you all this week,

Much love,

Kyle:)