CrossFit Open Week 3

March 3rd, 2019

The CrossFit Open


The 2019 CrossFit Open is going into the third week, and will end in a couple of weeks on Monday, March 25, 2019.
We will continue to have our Open Announcements each Thursday at 7pm during the Open. As in year’s past, we will have our on head-to-head line-up each week. This year we are adding a twist by having a theme each week. Do the Open WODs dressed according to that week’s theme and be eligible for prizes, and of course it’s just plain fun! Also as in year’s past, we will focus on the Open on Friday and Saturday. The Open WODs, with scaled versions as needed, will be our main WOD for all on Fridays regardless of whether or not you are actually registered for the CrossFit Open. On Saturdays, in addition to the Open WOD, we will have an alternate WOD. Then on Sundays during the Open we will be open from 2:30pm – 3:30pm only for those registered in the Open and doing the Open. We ask that people try not do or redo the WOD on Monday, but if you were travelling or something else kept you from doing it, then please avoid the 10am and 4:30pm classes.

Week 3 – March 7 – The Ladies – Theme is Neon
Week 4 – March 14 – Masters & Teens – Theme is Disco
Week 5 – March 21 – Rookies – Theme is Cartoon/Disney

Specialty Classes This Week

Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

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WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.

This is week 3 of the CrossFit Open. As far as the strength cycle goes, we will be on an off cycle throughout the Open. We will be doing a variety of strength variants during these weeks. This week we start off with a good partner WOD giving you 5 solid movements. On Tuesday you can choose between a strength or cardio focus. On Wednesday the focus is cardio. Thursday is a no measure active rest day or cardio, and then we’ll finish out the week with 19.3! Our programming throughout the Open is specifically designed to give you a great workout on Monday, then some options for Tuesday through Thursday while keeping you ready for whatever the Open WOD may be. It’s a balance between keeping you training and gaining on the non-Open days, while having you at optimal for the Open WOD.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!