Work capacity across broad times and modal domains. Watch “The Test of Fitness.” It’s a short look at the CrossFit Games and how HQ views the “Sport of Fitness.”

The Open starts in 15 days. Read Four Reasons Why Every CrossFitter Should Participate in the CrossFit Games Open from Breaking Muscle.

You have two chances to be awesome this weekend: 1) Come to class on Saturday at 9:30am! Bring a friend (or don’t) and pair up with someone for a partner workout. 2) Come to the Open Prep Workshop at 10:30am to learn how to excel at any conditioning workout. (or double down on awesome and do both!) We know, we know. It’s a “holiday.” You know what CrossFitters do on holiday, right? We throw down in the gym. Save the dark chocolate and gluten free beer til 5 o’clock and give the gym a little lovin first.

Warmup
Dynamic Athletic Movement 

Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning
“Insubordination”

6 Rounds AFAP
Levels 3/4
10 Toes to Bar
8 Ring Dips
120 Yard Shuttle

L4 – 12:00
L3 – 15:00

Level 2
15 V-ups OR 10 Toes to Bar
15 Box Dips
120 Yard Shuttle

L2 – 17:00

Levels 0/1
15 V-ups OR Butterfly Sit-ups
15 Box Dips
100 Yard Shuttle

L0/1 – 20:00