Friday, February 23, 2018

Box Squat – Front Rack
12 x 2

DL Isometrics
3 x :08

4 Rounds
8 Body Rows
12 Slam Balls
25 RKB Swing


6:15 to 8:15pm is The CrossFit Open WOD 18.1


AMRAP in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

How to register for the 2018 Open and join the CrossFit Edmonton Team.
1. Go to The CrossFit Games website.

2. At the top right side of the website, click “Register” or “Log-in”.

3. If you have signed up for the CrossFit Open before, sign in with that information. If not, you need to create a login.

4. The cost is $20 USD.

5. After payment select your affiliate “CrossFit Edmonton” and your team “CrossFit Edmonton”.

6. Sign in to MindBody to register for the Friday Night CF Open classes.

For the next 5 weeks, the workouts will be announced by The CrossFit Games on Thursday at 6pm.

Volunteers! Each year we have numerous volunteers complete the CrossFit Judges Course to help us run a quality and fair competition.
If interested: Click here to take the Judges Course.

If you can not make it in for the Friday Nights CF Open.
You can hire an approved CFE Coach for $20 to judge your workout on Thursday 7:20 – 7:50pm or Sunday 10 to 10:30am,
Space is limited.