Open* gym hours-6am-7am

9am-10am

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 Weightlifting WOD:

10 rounds every 90secs- 

2 touch’n’go snatches 

*Starting at 60% of work up 

Work up to a max-

Power clean + power jerk 

– 

Front squat 

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3 

90%x1

Work up to a 1RM 

5 rounds every 90secs

5 strict chest to bar pull ups*

*add weight if you can 

**scale regular strict or assisted 

Open Gym Metcon

For time: 

“Group Deck of Cards WOD”

(1) Deck per person, all in one big pile!(Everyone works on it together until it’s done)

Hearts = Hand Release Burpee’s

Diamonds = Wall balls

Spades = Walking overhead plate lunges 45 / 35

Clubs = Pull-ups

*Joker 1 = Body Drag (Down & back)

*Joker 2 = 1,000m Row

*Everyone only gets 2 Jokers, if you flip your 3rd joker just put it back on the pile and pull a new card.