On the minute for 20 minutes:
Squat snatch

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Congratulations to all our athletes who completed the 2019 CrossFit Games Open!

In observance of Veteran’s Day, we will run 8 and 10 a.m. classes only.

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In a team of 3, for time:
400-meter run
60 toes-to-bars
400-meter run
75 dumbbell hang power clean and jerks (35/25 lb.)
400-meter run
90 kettlebell swings (53/35 lb.)
400-meter run
105 weighted sit-ups (35/25 lb.)
400-meter run
120 weighted step ups (24/20 in, 35/25 lb.)

*All athletes run together, one athlete works at a time on the other movements. First athlete back from the run can start working.

Rest Day

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Monday is Veteran’s Day! We will only have 8 and 10 a.m. classes to observe the holiday.

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Still need to complete Open Workout 20.5? Come in Sunday at 8 or 10 a.m. to do the workout with a judge. Scores are due Monday at 5 p.m.

5-5-5-5-5-5-5-5-5-5
Deadlift
Front squat
Bench press
*Superset

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Schedule Reminder: In observance of Veteran’s Day on Monday, November 11, we will only have 8 and 10 a.m. classes.

Open Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-calorie row
120 wall-ball shots (20/14 lb.)

*20-minute time cap

Rest Day

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Holiday Schedule
In honor of Veterans Day on Monday, November 11, we will have 8 and 10 a.m. classes only. Please plan accordingly.

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New Sunday Schedule
Beginning Sunday, November 17, we're starting something new! Instead of holding regular 8 and 10 a.m. classes, we'll have open gym from 9 - 11 a.m. This will be an opportunity for athletes to come in for a lift, nasty couplet, or make up a missed workout with a coach on-site.

5 rounds for time:
5 hang squat cleans (135/95 lb.)
3 muscle-ups

15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down

For time:
1,600-meter bike erg (standing only)
30 push-ups

Rest 5 minutes

For time:
750-meter ski erg
30 hip extensions

Rest 5 minutes

For time:
1,000-meter row
30 toes-to-bars

Rest Day

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Read “Why Lifting Weights Can Be So Potent for Aging Well” from the New York Times