ANNOUNCEMENT:  As a programming note, this week is the first week of the CrossFit Open.  Thursday night at 6pm, Open WOD 19.1 will be released and it will be our programmed class WOD on Friday.   This sequence will repeat for the next 4 weeks after this week as the Open concludes. 

Being we don’t know what to expect from this first week in terms of movements, we are trying to stay away from high volume work on the rig as well as high volume on some common movements we have seen in the Open in prior years.  As the Open moves on, programming becomes a bit easier as we can “cross off” movements we have seen in the Open and add them back into the programming. 

As it relates to the Open, we want you ALL to participate in it.  If you have questions about the Open, talk to a Coach.  To register for the Open, go to 

7 Minute AMRAP

10 Box Jumps (24″/20″)  **Step Down Only

20 Air Squats

15 Burpee

20 Air Squats


Back Squat

Red Track  (90% of 1 RM +10#)

x 5 @ 75%

x 3 @ 85%

x 1+@ 95%

Blue Track

3 x 10 @65%

2 x 20 @ 60% of 90%

Quick sprint AMRAP to get us warmed up for our back squat work.  Today, our Red track gets heavy with a 1+@ 95%.