Want to gather a crowd? Call Cope and Joseph to do a workout together because the house will be packed.

Last night was intense! Many thanks to everyone that came out to support the boys including the super old school friends and fam! Congrats to Joseph and Cope, both PRing this workout by 2 and 1 minutes, respectively.

Here’s what we know about 14.5: for everyone except these BFFs, it’s going to take some time. For some, potentially pushing into 30 minutes. Be prepared to stick around the gym for awhile and don’t cut out on the last person pushing through the workout leaving them in dead silence. It’s time to get rowdy and keep people moving. Favorite advice so far: push through the thrusters, find a zen-like state during the burpees.

We’re expecting to triple last night’s turnout at tomorrow’s BBQ! This is a gym & family wide event. EVERYONE is invited. As a reminder, tomorrow’s 9:30 am class is a regular CrossFit class but will be 16.5. We look forward to watching the majority of competitors do the workout tomorrow. We’ll run as many heats as necessary to get everyone scored. If you’re in a rush, come early to get in the first heat. 

Know before you go.

Warmup

Dynamic Athletic Movement

Open Competitors

3 Sets
30 Second Kettlebell Pry Squat
5 Air Squats 
5 Down dog Push-ups

Roll and and stretch triceps and lats, work on high elbows in front rack position

Practice light thrusters

Everyone else

3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning

CF Open workout 14.5

Open Rx Competitors

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to exercises or weight changes.

Everyone else

18-15-12-9-6
Kettlebell Thrusters
Burpees