A quick word on the CrossFit Opens. The madness starts with the first workout announced Feb.27 at 5:00pm, I highly recommend everyone consider joining in on the fun. I have had a few conversations with members around the gym and I consistently hear similar responses.
“I’m not ready yet, next year”
“I don’t think I can handle 5 weeks of it”
“I don’t want to get to beat up from these workouts”
We need to stop putting the Opens on a pedestal. If you have been following the Building program for the last few months then none of those reasons above are valid. It’s just another workout, we have essentially been doing “opens style” workouts on Tuesdays and Saturdays for the past 2 months. So, maybe you won’t challenge Rich or Annie for the title but you can join in an awesome atmosphere while challenging/competing against YOURSELF. You can sign up here…. Make sure to join the Sublime Team.
The plan is to get all competitors in on the Saturday starting at 11am to complete the announced workout. If the Saturday does not work for you we recommend you complete the workout on Friday, in order to stay on track with our programming. If you will be coming in on the Friday or any other day we ask that you organize amongst yourselves to ensure that you have someone to judge you. Yoga will be cancelled for the duration of the opens as Caitlin will be competing and also completing a Joga certification on the weekends.
Finally, Undefeated CrossFit has extended an invite out to all to join them for the first workout of the Opens on Sunday, Mar. 2nd…. We have several members heading there to throw down, should be a blast. 
Ok and finally, the weekly preview. Foundation starts a new cycle and Building continues the grind in week 5/6.
Monday:
Get outside and play. It supposed to be -2!!!! Go have a snowball fight.
Tuesday:
Foundation – Push Press, Pull-ups, Back Squat and stuff
Building – Clean & Jerks and Chest to bars and lots of ’em.
Wednesday:
Foundation – Max Aerobic Power Intervals ( Sled, AirDyne, Row)
Building – Rest OR Lactic Endurance (Row + AirDyne) — Choosing rest isn’t a bad idea, but if you’re hot to trot after the weekend, then come on in.
Thursday:
Foundation – Rest OR Aerobic Circuit (Burpees/KBS) — Choose rest unless you’re itching to bust out a short but tough CrossFit style AMRAP…
Building – Heavy Lifting – Snatch + Front Squat + Short AMRAP (Push Ups/KBS)
Friday:
Foundation – RDL + DB Bench + Return of the Split Squat!!!
Building – Lactic endurance.. It involves back squats and burpees… it is EMOTM… you may remember this one 🙂
Saturday:
Foundation – Max Aerobic Power Intervals (KBS, Push Ups, Row, Squats, BB Row)
Building – Max Aerobic Power (DU, AD, HSPU, Box Jump)
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