The 2019 CrossFit Games Open starts TODAY! The first workout will be released tonight (Thursday) at 5:00pm. We will be completing the workouts every Friday as our workout of the day. Friday evening from 4-8pm, we will be running heats for our “Friday Night Lights” event! This year we will have themes for each week:

•Week 1 - BLACKOUT! Wear your favorite all black CrossFit gear!

•Week 2 - 80’s. Bust out your parachute pants and fishnets!

•Week 3 - Iconic Duo! Batman & Robin, Lucy & Ricky, Kim & Kanye....partner up and get creative!

•Week 4 - Cool in Middle School - dust off your super cool middle school outfit from your awkward years!

•Week 5 - ‘Merica! Red, White, and Blue from head to toe!

If you haven’t registered, head to games.crossfit.com and do it NOW!


1:00 Couch Stretch/side

1:00 Pigeon Pose/side


10:00 Pistols/Pistol Progressions


For time:

40-30-20-10 AbMat Sit-ups

20-15-10-5 Burpees

500m Row after each round


1. WOD

2. Accessories

3 sets of:

25 Banded Pull-aparts

12-15 Ring Push-ups

30 sec L-hang

Rest 2:00

Rocco Di Jerlando