Our 2015 CrossFit Open team grows….and with just one week until we hear the announcement of 15.1, it’s time to start prepping your schedule. Here’s how it’s going down.

Every Thursday night beginning next Thursday for 5 weeks, the CrossFit Games director, Dave Castro, will make a live announcement on the Games website of what the workout will be. For CFSQ, this announcement is directed at all of us. Why? Because the workout that Dave announces will be the daily training on Friday in our gym. (Yes, that means you are participating in the Open even if you don’t sign up…so you might as well sign up.) If you are competing in the Open, Friday is practice for you. We’ll have recommendations for you including skill work, mobility, strategy, etc to work on Friday. If you are not competing in the Open (which you should), you’ll complete the workout as prescribed on Friday. On Saturday, we gather in mass to throw down on each week’s Open workout.

Read – What Am I Doing Here? from CrossFit Games. This is good insight from a guy who finished in 70,616th place in last year’s Open. ” I had no idea what to expect going into it. I pushed myself hard mentally and physically; I think that was what I was supposed to do. I still finished next to last. I don’t regret doing it; you never regret the workout once it’s over.

But a couple months ago, I wasn’t sure I could go through it again. “I’m NOT going to sign up for the Open,” roared in my head. I was scared of knowing. Knowing how much the Open is going to hurt. Knowing my limitations. Knowing exactly how far down the leaderboard I stand.

I’m going to sign up for the Open. I will put those fears and doubts aside, and trust in the people who encourage and believe in me. It will not be about the place I take this year. The Open will be a milepost on my fitness journey that I can use to mark how far I’ve come, and celebrate the progress, not just lament how much further I have to go.”

PARENTS NIGHT OUT: Our Kids MVMNT coach, Lyndzey Dare, has prepared activities and games for your kids so you can have a night out!
WHEN: Friday, February 20th, from 7-9 PM
WHERE: CrossFit on the Square
WHO: Kids ages 6+.
COST: $15 for first child. $10 for additional siblings.

Please RSVP to ivy@crossfitonthesquare.com.

Warmup
Dynamic Athletic Movement

4 Sets
10 Swings
5 Down Dog Push-ups
10 Goblet Squats
5 Pull-ups

Lift
5 x 2
Deadlift
At 75% of 1RM
OR If you deadlifted last week, add 10-20#

Conditioning
Volume Ladder – 10 Minutes

Perform five strict Push-ups the first minute, and add a rep each minute, so in the 10th minute you should perform 15 reps.

Rest 2 minutes, then,

AMRAP 4 Minutes

Air Squats