OPEN!

We encourage everybody to participate in this year's 2014 CrossFit Open. The CFSV coaches will here to hang out and judge the bold Thursday performances. Starting 5 p.m. we will review the standards from the live announcement and strategize. There will be no Olympic lifting classes, however there will be technique breakout sessions handled by the coaches and level 3 athletes.

LEVEL 1

WARM UP:

3min row warmer

  • 3x10"/10" PVC Box BS
  • 3x10"/10" Pushups
  • 3x10"/10" Pullups

SKILLS:

5min row skill drills

STRENGTH:

Death by cal row

*must increase by 1 or 2 cals each minute, athlete dependent

WOD:

CINDY (strict Pullups)

15 min AMRAP

  • 3 Strict Pullups (mod with band or ring rows)
  • 6 Pushups
  • 9 AS

LEVEL 2

WARM UP:

3min row warmer

  • 3x10"/10" PVC Box BS
  • 3x10"/10" Pushups
  • 3x10"/10" Pullups

SKILLS:

5min row skill drills

STRENGTH:

Death by cal row

*Start cals at 2-4 depending on athlete

*must increase 2 cals each minute

WOD:

CINDY (strict Pullups)

20 min AMRAP

  • 5 Strict Pullups
  • 10 Pushups
  • 15 AS