Well depending on when you’re reading this Open workout 18.2 may have already been announced. If you plan on doing the workout on Saturday at 1pm with everyone make sure to use Friday as a movement day. I am not a big fan of taking a rest day before a competition day. A body at rest likes to stay at rest and sometimes it’s a little harder to get moving after a day or two off.


For those not signed up for the Open you’ll still have a chance to do the open workouts on Saturday mornings at 8:30 and 9:30am. Starke Kids will be in the noon time slot for the next four weeks. For any athletes who cant make the morning CrossFit classes you are welcome to take part in “Open Gym” from about 1-3:30pm on Saturdays while the open is going on as long as it doesn’t interfere with judging and workouts. Please make sure to sign in for this option if you are attending.

Friday 3-02-18 Workout Of The Day

5 Minute AMRAP

10 Hang Squat Cleans 55/75#


5 Minute Recovery

5 Minute AMRAP @ 55/75#

10 S2OH

10 Alternating Back Lunges

5 Minute Recovery

5 Minute AMRAP

8/10 Kcal Row

15ft. Handstand Walk / 50′ Bear Crawl (high hips baby)