Week in Preview – February 5th, 2018

“Not all girls are made of sugar and spice and everything nice. Some girls are made of adventure and wine and all things fine.” — Unknown




Don’t forget to sign up for and come out to CrossFit for Cystic Fibrosis!  Help us raise some money for a great cause!  Follow this link to register or donate.




Did you do the CrossFit Lift Off in November, or did you miss your chance?  We’re bringing it back around to prepare for the CrossFit Open!  This time no WOD to follow, but we will cover some technique for snatch and clean and jerk, plus work to some heavy lifts.  Mark your calendars for February 16th, Friday night at West.


The Open


Who’s ready for the CrossFit Open???  If you don’t know much about it, it’s 5 weeks of workouts that are released on Thursday evening at 8 p.m. Eastern time, and you have until Monday at 8 p.m. to complete the workouts and submit your score.  You may register online or not, that’s up to you!  It’s a yearly celebration of CrossFit where everyone in the world does the same workout to see how they stack up.  There are Rx and Scaled divisions.


This year at CFK we will be hosting the workout at both gyms on Saturday mornings.  If you want to complete the workout at a different time or repeat the workout, you are welcome to do so!  Just find a judge and coordinate a time.


Week 1 we will host a viewing party at both locations on Thursday night to see the first workout release.


ALSO we will have a participation contest gym-to-gym.  We’ll tally up how many athletes per capita complete each Open workout, and after 4 weeks the winning gym will get to host the final week’s workout.  So make sure your friends participate!


More details will be coming out, so stay tuned!  If you’d like to go ahead and sign up, follow this link.


The Week


Monday – Water Power


This a perfect example of an Open workout.  Fifteen minutes to work through double unders, calories on the rower, and power snatches.  Move steadily throughout the whole workout.  As a finisher, work on that grip strength and accumulate hanging from a pull-up bar for 2 minutes.


Tuesday – Opening Day


Chip away at this classic 21-15-9 rep scheme of wall balls, pull-ups, thrusters, and KB swings.  Before each round, complete a 200 m run!


Wednesday – Hangover


Revisit the 3 position power clean and work to a heavy single from 3 positions.  Use that skill in 3 rounds of hang power cleans and lateral burpees over your barbell.


Thursday – Squat/Press


Strength testing day!  Work to a heavy set of 5 on back squat and strict press.  No sloppy/grinding reps.  We’ll use this to reset our back squats and work our way up again.


Friday – Open Test


How far will you get?  All the toys in the box come out for this 20 min AMRAP.  Wall balls, double unders, box jumps, toes to bar, chest to bar, burpees, cleans, jerks, snatches, and ring muscle-ups.


Saturday – CF^2


Come out to cheer people on or register for the event!  Teams of 2 complete 3 rounds of a 500m simultaneous row and 21 alternating thrusters.