Assault Fitness Road Show!
Would you like to win a brand new Assault Bike, Runner & Rower?!! Here’s your chance! Join us tomorrow between 10:30AM – 1PM for a 5 minute workout where the winners (Top male & female) will receive this amazing fitness package compliments of Assault Fitness! No registration is required – this is open to non-members!
The 2022 Open is Coming!
The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, Each week a WOD will be announced that you can complete at home or in your local affiliate. You’ll submit your score online to a worldwide leaderboard and be part of the biggest Crossfit event of the year. Check out some more information on the Open below from the Crossfit Games Website
“The Open is a global celebration of all the individual reasons we CrossFit. Maybe it’s to live healthier lives. Maybe it’s to lift your kids or stay healthy for your family. Maybe it’s just to prove we can do more than we ever believed possible. Whatever it is, this is the time to show the world your unique why! Compete at the gym or from home. With or without gear. The open is open to all, it doesn’t matter if you’re 14, 40 or 64. Just starting out or a muscle-up pro, And adaptive athletes are here to win. Compare your results by division, location, gym, or group. Hundreds of thousands of athletes. Hundreds of thousands of individual reasons to compete in the Open: Fitness. Community. Family. Competition. Health. Exhaustion. Joy.
For more information and to register visit The Crossfit Games Website HERE.
Warm-up
In 6 Minutes:
25|20 Cal Row or Ski
25 V-Ups
15 Jumping Squats
10 False Grip Ring Rows
In Remaining Time AMRAP Hollow Rocks
Skill
Muscle-up
OPEN WOD 14.4
AMRAP 14
60 Calorie row
50 Toes-to-bar
40 Wall-ball shots, 20|14 MB, 10’|9’ Target
30 Power Cleans, 135|95
20 Muscle-Ups
Level 3 – Ring Dips
Level 2 – 115|75, Ring Dips 50-30-30-20 Reps
Level 1 – 95|55, 40-30-30-20-10 Ring Dips
Optional Cool Down/Conditioning
3 Rounds
500m Row
10 Alternating Plank Ups
Extra Work
10-2
Front Rack Lunges
:30 Parallette Hold after each round*
ADV – 1:00 Parallette Hold each round
*Hold can be broken up for both RX and ADV
Can scale to rings or L hold from pull up bar