Friday 02.17.23

Class Times:
5:30am
11:30am
4:30 & 5:30

The Crossfit OPEN is here! Get Signed up!

1. Get signed up at games.crossfit.com. Be sure to choose Crossfit Argonaut as your affiliate when signing up so we can create custom leaderboards.
2. Signup for our fun in-house team competition on the signup sheet on the front desk!
3. Show up, do the work & have fun!

4. Heat signup

***** Saturday Morning OPEN Heats start @ 8:30AM ******

We will send out an electronic signup sheet soon for everyone to put down their heat times! If you don’t signup for a specific heat time, then you can just jump into an empty heat slot as they are available.

WHITEBOARD/WARM UP

20 Cal bike
Stretch
– then –
2 Rounds:
30′ Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
– Rest as needed –

GET FIT

Crossfit OPEN 23.1
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀14-lb ball to 9-ft target, 95-lb cleans
♂20-lb ball to 10-ft target, 135-lb cleans