Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,10 kick up attempts PER 50ft

Open Gym Metcon:

5 rounds

3 rope climbs

15/20 cals bike/row

TRY it in a WEIGHT VEST

* less reps/height, laying to standing rope pulls

**find a partner & alternate rope climbs & row/bike