The Open is HERE!!
Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!
Whether you consider yourself a CrossFit newbie, enthusiast, fan, or community supporter, the CrossFit Open is for you. See you there!
Up Coming Gym Events
March 1st
Friday Night Lights Kick Off Bash!
B.A.W Media
DJ Cruz
Food truck
Workouts for EVERY LEVEL at Friday Night Lights, and it is okay if you can't make all the events!
Whiteboard of the Day
Welcome to the first workout of the 2024 CrossFit Games Open!
Today’s workout is a burner. Prepare yourself for quick transitions and heavy breathing.
The load of the dumbbell should be light to moderate. If you are going to go Rx’d, you should be able to perform at least 10 unbroken reps.
Plan on moving into the rounds of 15 no later than 6:00 into the workout.
Before starting the workout, grab a partner. Ideally, choose someone of similar capacity, but this is not a must. We will run through a quick general warm-up, briefly cover the movements in the workout, and then start the first heat.
Following the workout, plan to help put away equipment and spend some time stretching.
Metcon Of the Day
For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
3:00 foam roller
.jpg)
.png)
.jpg)
.png)
.png)
