February 8, 2016


With the Open upon us and workouts being judged, we want to discuss integrity. We assume all of you are counting your reps correctly in a workout, so when we are talking integrity, we mean

upholding the standards of the movements. You should know what “below parallel” feels like in a squatting movements, you should be locking out your arms at the bottom of a pulling exercise, breaking the vertical plane on toes-to-bar, chest to the ground on a burpee, etc.

Shorting reps only builds bad habits. So, slow down and make it count. Slow and accurate always beats fast and erratic. Don’t waste your energy on reps that don’t count!

Below is a list of movements commonly seen

in the Open. You should already know what constitutes a good rep for

each, so practice how you want to play!

  • Wall Balls
  • Muscle-ups
  • Pull-ups, including chest-to-bar
  • Toes-to-bar
  • Burpees
  • Overhead squats
  • Thrusters
  • Cleans
  • Double-unders
  • Deadlift
  • Snatch

Be ready for anything in the Open, as CrossFit has you ready for the unknown and unknowable! We can’t wait!

aron back squat

Workout of the Day
Barbell warm-up/drills

In 3 minutes, perform 10 C&J Rx135/95; Masters 55+ 95/55
Rest 2min
In 3 minutes, perform 10 C&J Rx 155/105; Masters 55+105/65;
Rest 2min
In 3 minutes, perform 10 C&J Rx 185/120; Masters 55+ 125/75

Three sets of:
10 Bar Rows
10 Ring push ups

Midline: Three sets of –
:30 Hollow body hold
:30 Arch hold
:30 Rest

Post your scores to the Whiteboard.


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