Workout of the Day

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It's done, the 2016 CrossFit Open is now complete.



You did it! You made it through another year of our season of competition.



Congrats to all that participated!



Remember we will be closed today for our AM and afternoon classes. The gym will open at 3pm for an open gym format until 5:30pm. Regular classes will resume at 6pm.



If you plan on attending the Open Gym session please CLICK HERE to register.



Today's Program



50CAL BIKE TIME TRIAL


All Out effort 50 Calories on the Assault Bike



Then...



Five Rounds for Time


200m Run
10 Knees to Elbow
20 Kettlebell Swings (70/53)

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Tonight is our 2016 CrossFit Open Finale



There will be food and there will be drink. More importantly we will revisit a beautiful moment from 2014. There were so many incredible finishes with this workout. Too many to list here, 14.5 went down in the history books for sure and here it is again. Let's put all that hard work to test tonight!!!



Join us for the Open Finale after the workout.



If you haven't registered yet CLICK HERE to sign up!



CrossFit Open - 16.5



21-18-15-12-9-6-3:


Thrusters 95/65
Burpees



-Lift Strong and Prosper



Today's Program



ABBATE



For Time:



Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile



U.S. Marine Corps Sergeant...

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Today's Program



SUMO DEADLIFT


2 x 10



Then...



For Time and Splits


50 Cal Row or Bike
Rest 1 Minute
20 Burpees
Rest 2 min
50 Cal Row or Bike
Rest 1 min
20 Burpees
Rest 2 min
50 Cal Row or Bike
Rest 1 min
20 Burpees

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Last night we watched the reigning Fittest Woman on Earth, Katrin Davidsdottir, face bronze medalist Sara Sigmundsdottir. That was a lot of work to watch...274 reps by Sara to take the event. How many reps will you get?



As the largest CrossFit community event of the season, the Open ties together athletes from within our gym to those in the broader city, country and world. This is week four, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you've ever been before.



We will run heats ...

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Now you know...



If you every questioned the ideas behind our coaching and programming this is a great day to step up and test yourself against the principles that drive our coaching.



"Any conditioning exercise can be a muscle builder if you go heavy and hard." - Ben Bruno



Strength always comes first... Any athlete, mother, father, brother, sister or child can benefit from sled work. Please leave us a few comments when you finish the workout.



Then...



Tonight we will find out what the Dave Castro and CrossFit HQ have in store for us in 16.4...Don't forget to swing by the gym tonight for the announcement. We'll find out at 5pm PST...



This is a guaranteed winner with 1st place Katrin Davidsdott...

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Until then it's time to do some Bench Press!!!



Today's Program



BENCH PRESS


3 x 10



Then...



5 Rounds for Time


16 Burpees


8 Shoulder to Overhead (155/105)

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Today's Program



ROMANIAN DEADLIFTS



3 X 8



Then...



22 Min AMRAP



400m Run
12 Ring Dips
6 Box Jumps (30/24)
3 Power Cleans (205/125)

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This gang...Strongman 101...



I snapped this one during a discussion of who had better rap game and how we should all take on new rap names(as if we had old ones) to make our workout game that much more legit. One day I'll even share the dance video...



Until then I am in the Rockies doing my best to test my fitness, strapped to a board, on seemingly vertical slopes. It might not be the same thing as doing muscle ups, but I can tell you that axel bar deadlifts have helped keep my goofy foot in perfect alignment with my hips over the last three days.



Keeping me from eating a bunch of snow and pine needles as I attempt to race mean old Mr Gravity.



Train with a purpose and train to exceed your e...

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"It's an old fashioned bar fight!"-Rory Mckernan



Like the Dave Castro said, "it's time to put the pedal to the metal." It's gonna be 7min of Heaven for all of you fitness fans tonight. 16.3 is 7min AMRAP of 10 Power Snatches and 3 Bar Muscle ups. I won't lie it was nice to see the Master's Athlete win last night.



Way to go Shawn Ramirez!!!.



Now, if your worried about the muscle ups or the the weight on the snatches these moves are easily scalable. This workout can be modified for anyone. If you just want to come in tonight for your daily workout that's fine too. One of our coaches will walk you through the movements and get you in one of the heats.



Start time is promptly at 6pm tonight. Tha...

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Let's Recap...



16.1 introduced overhead walking lunges and 16.2 tested strength only after you proved you had the stamina to get there in four minutes.



Today at 5pm PST CrossFit HQ and the Dave Castro will make the announcement for 16.3. Tonight we get to watch athletes Nick Paladino and Shawn Ramirez go head to head.



What do you think we'll see tonight? Post your predictions below in the comments.



-Lift Strong and Prosper




Today's Program



For Time



500m Row



Then...



30min AMRAP



700m Row


100m Sand Bag Carry