It is Time!
Register today!
The CrossFit Open registration is now live! This is the first filtering phase for the CrossFit Games season. The great thing about the Open is that everyone can do it. This is how it works: Starting February 27th, one workout a week will be released for 5 weeks. You will have from Thursday night to Monday night to perform the wod and submit a score. If you are a registered athlete, your weekly workout will have to be performed at a CrossFit affiliate and judged. We will be doing these wods on Saturdays at CFBC and there will be plenty of judges on staff that day. The judge will make sure your reps meet the standards and count for you. When you have completed the wod, you will get a scorecard with your score on it. Once, you have this you can submit your score online to be validated. When your score has been validated by CFBC, it will be posted by CrossFit and you will be assigned a ranking in the region and worldwide.
There is also a team function to the Open. Each week the top scores will go to a team score. Join our team and help out. It is not possible to hurt the team score since the top scores are what are used. We will also be doing an internal CFBC ranking of registered athletes. This is a great opportunity to get outside of your comfort zone and get a feel for what a CrossFit competition is like without leaving our gym. You already have home court advantage!
I know that this is a lot of information to take in. If you have questions please ask a coach or email us. This is a great way to build community while improving our overall fitness.
Workout of the Day (WOD) 1/17/14:
Back Squat: 60%x10, 65%x8, 70%x8, 75%x8
Front Squat: 60%x5, 65%x5, 70%x5x2 sets.
Then,
As many rounds as possible in 7 minutes (AMRAP)
- 1 Overhead Squat (135,95)(115,75)(75,55)
- 1 Strict Pull-up(T2-kipping, T3-Banded)
- 1 Ring Dip(T2-bar dip, T3-Banded)
Each round you will add 1 rep to the movements.
*Post back squat, front squat weights and rounds/reps to comments.