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FRIDAY 10/25


General Warm-up: Row 500m, 40 Leg Swings*, 30 Dead Bugs, 20 Lunge and Squats**

*Alternate legs, swinging both laterally and, front to back. 10 per leg, per direction.

**Two alternating, in-place lunges + 1 air squat = 1 Rep.

Primer, Fast Through: 15 Power Snatch (75/55), 15 OH Squats (75/55), 10 Burpee Box Jump Overs (24/20)

The general warm up is simply for blood flow and core temperature. After the general warm up, warm up movements specific to the Open WOD. Then perform the primer, which is meant to spike your heart rate before the workout, and allow 5 minutes or so to bring your heart rate back down before starting the actual workout.

Mobility Recommendation: Shoulder Floss, :90/side

Open Workout 20.3

We’re participating in the CrossFit Open every Friday! Regular classes will perform the workout, and 5/6pm will be held as “open gym” with heats of the workout running continuously. Your lovely coaches have also picked themes for each week. This week’s theme is “Halloween,” so pull out the costume bin (we all have one right?!) and join us as we tackle the Open!


  • Week 1: Neon
  • Week 2: Hawaiian
  • Week 3: Halloween Costumes
  • Week 4: Super Hero
  • Week 5: Lumberjack/PNW



Team Workout