December 2, 2016

2017 Open

Guess what? We have 83 days…that’s less than 12 weeks…until the CrossFit Open begins!

The Open is a chance to prove your fitness

and see how you stack up in our gym, in your age group, in the region, in

the world! The Open is for everyone and there is an Rx and scaled option for each workout. We typically have more than 60 people from CFVB register and we are hoping that number climbs even more this go-round.

If you haven’t participated in the Open before and have questions, please feel free to talk to any coach.

Until then, keep working hard, eating right and recovering!

Details on the 2017 CrossFit season schedule can be found here:


Workout of the Day
Barbell warm-up

Every minute for 12 Minutes-
1 Full snatch with 2 second hold in receiving position + 1 overhead squat
**50-70% /emphasis on establishing familiarity/ stability in full snatch receiving position/
scale = power snatch 

2 sets of:
50 meter (each arm) single-arm reverse sled drag
(50 meter down with one arm then back with the other)

2 sets of:
10 Sandbag squats
100 foot yoke carry (or barbell back rack carry)
10 Sandbag squats

1 set:
:30 dumbbell press
:30 overhead hold
:30 lateral raises
:30 thumbs up hold
*light weight

Post your scores to the Whiteboard.


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