The Open will begin less than one week from today!!!!  We will be participating as a gym this year and will be doing each Open workout as our Friday WOD for all classes!

If you have never heard of The Open, read more about it on CrossFit’s website here:

In a nutshell, it is a WORLDWIDE competition involving 5 workouts spanning over 5 weeks. CrossFit HQ releases the workout each week on Thursday night at 8, beginning Feb. 23, and everyone has until Monday night AT 8 to submit their scores online. For anyone who is officially registered, you can then see and compare your scores to everyone else registered around the world – it really is the coolest concept!!

Each workout has an Rx version and a Scaled version. It is your choice if you want to officially register so that you can rank your scores each week. I highly suggest that you do!!! It is $20, and to register, follow the directions at

The workouts will challenge you no doubt, as they are some of the hardest workouts you may ever try. Yet, they are also accessible to everyone – and yes I mean everyone at our gym. We will help you scale the Scaled version if you need! One thing I can promise you is that when we say 3..2..1..Go each week, you will feel pumped with adrenaline as you try to get the highest score you can. You may PR on lifts, you may all of a sudden get a skill you haven’t been able to do, you will get a great workout and you will have fun doing it!

Logistically, every class on the 5 Friday's of the open will all be doing the open WOD. Additionally we will be running the Friday evening as Friday Night Lights with your coaches going head to head in the 5:30 and 6:30 classes.

Here are  Reasons You Owe It to Yourself to Do Friday Night Lights

1. Experience the adrenaline rush of competition.

So many of us have never felt what it was like to compete in sports during our youth. Maybe you weren't the "athletic kid" growing up. Sure, you probably had plenty of extra curricula’s, Knowledge Bowl, band, choir, speech... But the feeling of going head-to-head with your peers on a physical playing field is one that must be experienced firsthand. 

And what better place to step outside your comfort zone than within the familiar walls of CrossFit Hard?

2. Meet your fellow Athletes.

We all know this is so much more than just a gym. We get to know each other. We make friends. We cheer for each other by name. But what about the members on opposite schedules from yours? Get to know the early risers, the night owls, the weekend warriors. FNL is basically one big mixer, chock full of all the people with whom you share at least one very key interest.

3. Break through mental and physical barriers.

Can't do double unders? Never touched your toes to a bar before? Get ready to astound yourself. The Open has a way of drawing us out of our self-imposed shells and showing us what we're truly capable of. Plus, there's no cherry picking at FNL. Those movements we may subconsciously or not so subconsciously avoid won't be denied, and being forced to face them head on can open new doors for our fitness.

4. See your coaches walk the walk.

Wish you could witness your favorite coach go HAM in the WOD or pit yourself neck and neck against them? Maybe you want to return the favor for all the times they've barked encouragement in the midst of a particularly gross workout. Here's your chance!

5. Because you're good enough.

The beauty of the Open is that it truly is for everyone especially now that there’s a Scaled Division. And trust me, the most thrilling moments of FNL the ones that live on vividly in our memories belong to those who achieve their first pull up, double under, T2B, etc.

6. It just might inspire you or you might inspire others.

No matter which end of the fitness spectrum you currently find yourself on, I guarantee that if you show up and pour your all into the week's WOD, people will notice. You may find yourself with your very own cheering section. FNL is further proof that we WANT each other to succeed, and that success is measured on a scale completely unique to each of us.

7. This is a journey, and we're on it together.

*If you are officially registered and submitting your score, you will need to be judged by an official judge. More on that later.

So what do you do now?

  1. Go to now to register!
  2. Get to classes and train hard!
  3. Eat clean, get good sleep and get pumped for Week One to kick off Feb. 23!!

I can’t wait!!  See you guys at the gym soon!

Coach Graham


WOD 021717

What are your plans for the weekend?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Metcon (4 Rounds for reps)

1a) 4 Rounds For Max Reps:
1 Minute Row/Assault Bike For Calories
1 Minute Ball Slams

Rest 2 minutes

Rx+:  50lb slam ball
Rx: 30lb slam ball
Scale: As needed

Metcon (2 Rounds for reps)

1b) 2 Rounds For Max Reps:
1 Minute Alternating Lunges
1 Minute Push-Ups
1 Minute Box Jumps
1 Minute Knees to elbow
1 Minute Burpees
1 Minute Rest

Rx+: BJ @ 30/24 & Toes-to-bar
Rx: BJ @ 24/20 & Knees 2 elbow
Scale: Step-ups @ 24/20 & Abmat Sit-Ups

Cash Out

Accumulate 3 mins in a ring plank

Out of Town WOD

15 min AMRAP

10 Burpees
10 Box Jumps
1 Min Plank core Hold


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