Thursday, February 22, 2018

Power CrossFit – CrossFit

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COME OUT AND WATCH JENNY AND JANE! The announcement is at 7pm! Bring ya momma and them!

The 2018 CrossFit Games season schedule is out and the season starts February 22!

Stage one of three, also known as “The Open,” will consist of five workouts 18.1-18.5, and will start February 22 and end on March 26. This is when thousands of athletes come together to compete in the worldwide online competition. Registration opens on January 11, 2018.

Stage 1: The Open

Open Workouts

18.1: Feb. 22-26

18.2: March 1-5

18.3: March 8-12

18.4: March 15-19

18.5: March 22-26

At the end of the five week period, the fittest athletes will move on to the next stage of competition: The Regionals or Masters/Teen Online Qualifier.


DUH Warm Up (No Measure)

500 meter row


Samson stretch

Shoulder ROM

FOAM ROLL and talk to your trainer about additional mobility.

2 x’s

10 meter high knee skips

10 meter side lunges

10 push press (empty bar)

10 perfect squats


Metcon (Time)

8 rounds for time of:

Run 400 meters

Rest 90 seconds

Scroll for scaling options.

Post total time not including eighth rest.


Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option

5 rounds for time of:

Run 400 meters

Rest 90 seconds

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