Despite a few clouds this morning, the rest of the weekend looks amazing and we’re kicking it off with a lot of rowing and thrusters…oh and a big ole barbecue! Grab your friends and family and bring them to the gym to watch the Open competitors wrap this thing up. We’ll have meat for you. We need you to bring sides and drinks. (like this: Paleo Sweet Potato Sloppy Joes, from Paleo Newbie. Because meat is a side in CrossFit.) Coolers and ice welcome also! We’re looking forward to a great Saturday event! If you haven’t already done so, please RSVP here or email us with your headcount. 

15.5 Open warm up suggestions from Power Athlete.

Good luck to everyone in the last Open workout of 2015. It’s been 5 weeks of triumph, defeat, blisters, bruises, expletives, and PRs. As Sam Briggs put it last night when asked about coming up short at Regionals, “The biggest lesson was the Games isn’t everything. But I still went to the Games and supported my friends as much as I wanted to be there competing. Take every Games and competition as though it’s your last. Enjoy it. Have fun. Make the most of all the opportunities while you’ve got them.”

The fact stands alone that signing up for the Open means you were up for the challenge. Not knowing what would come up and not knowing where you would place in the rankings means you had the courage to challenge yourself to be better. Now put your head down and get to work, have fun and enjoy the process! 

OPEN COMPETITORS: SIGN UP FOR CLASS TOMORROW IF YOU ARE BEING SCORED.

Warmup
Dynamic Athletic Movement

Open Competitors
2 Sets (in any order)
10 Calorie row
5 Down dog Push-ups
10 Thrusters 

Non Competitors 

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

Conditioning
CF Open Workout 15.5
Open Competitors
AFAP
27-21-15-9
Row for calories
Thrusters

Open – 95/65
Masters/Teens – 65/45

Levels 2-4
27-21-15-9
Burpees
Thrusters

L3/4 – 95/65 barbell
L2 – double kettlebells 

Levels 0/1
21-15-9
Burpees
Thrusters (double Kb)