Gym Briefing
2024 CrossFit Games Open
CrossFit Open starts THIS week!! Workout 24.1 will be announced Thursday at 11am PT and scores will be due Monday at 5pm PT. Scores must be inputed into the CrossFit Games website.
What Is The Open: A three week worldwide competition where members of the Crossfit community have an opportunity to compete and test each other regardless of fitness level. We will once again divide gym members into Team Black and Team Red with Coach Rob and Coach Nick as team captains. Only members who are officially registered for the Open will be chosen for teams. Our goal is to get the highest Open participation in CBCF history this year!
*For more information and to register go to http://games.crossfit.com
Friday Night Lights will be March 1st, 8th, and the last one on March 15th. Friday Night Light workouts will be starting at 6:30pm on Fridays during the open. Show up early to get into heats please.
***There will be no 6pm classes on Fridays during the CrossFit Open because of FNL.
March Member Event: Spring Training Game
When: March 23rd, D Backs Vs Guardians
Where: Salt River Fields 1:10pm, Lawn Seats
Tickets: Ticket Master or Tickets On Sale are about 24$ a ticket right now, get them soon before prices go up.
-Strength-
Bench Press
2-2-2-2
Building to 80% of your Bench Press and doing 4 sets of 2 Reps for the day.
-Metcon-
Escalator
3 Rounds: 15 Min Cap
9/7 Calorie Row or Bike
7 Thrusters (95/65)
5 Strict Pull Ups
Directly Into…
2 Rounds:
12/9 Calorie Row or Bike
9 Thrusters (95/65)
7 Chest to Bar Pull Ups
Directly Into…
1 Round:
15/12 Calorie Row or Bike
12 Thrusters (95/65)
9 Bar Muscle Ups
