We are proud to announce the addition of another Training Camp to the Open season. From March 16th to the 18th we will be in Providence, Rhode Island, at CrossFit Providence. This camp will correspond with week four of the Open, and we will be performing the WOD as our first training camp workout (just like all the other camps during the Open season). Here’s the link to registration: Providence Training Camp.
I know I’ve said this before, but I want to assure everyone that we will be taking a ton of time to prepare for the Open WODs at each camp that is scheduled during the Open season. These weekends WILL NOT be “beatdowns,” but will be programmed far more for instruction than for intensity. We will, in fact, be taking a ton of time to discuss strategy and work on techniques to actually get the best possible score on the Open WOD we perform.
My Valentine’s gift to you. The newest appearance of “The Sport of Fitness”:
*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.
10 minute practice: Ring HSPU.
Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.
10 Rope Climbs 15′
Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.