02132014- Friday Night Lights

“Friday Night Lights”

Now that everyone knows about the Open, we want to let you all know how it will go down at the gym.

Friday’s at CrossFit 414 will be designated as the Open workout day for the five week duration of the competition beginning February 28th.  We will run the 7:30am and 4:30pm class as a normally structured class with an abbreviated strength session before finishing up class with the Open workout.

“Friday Night Lights” will then run during the 5:30pm session.  The 5:30pm class will not count against your class allotment for the week.  When class begins, Marcus and I will run through a group warm-up, prep everyone for the movements that we will be performing, and review the workout standards.  We will divide the group into heats for performing the workout as well as judging the workout.  After everyone has performed the workout, we can stick around the gym and enjoy some beverages after witnessing some incredible performances!

To be clear, you do not need to officially be signed up on the CrossFit Games website to attend this. All are welcome, even if you are not officially signed up this will be a great gauge to see where your training is at currently.


Strength Make Up and Goal Development

Workout of the Day:

In 10 minutes, Complete 5 rounds of:

5 Deadlifts

10 Pull Ups

15 Air Squats

After 5 rounds complete max Handstand Push Ups with the remainder of time.


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