Tonight we host the 2nd of our Friday Night Lights CrossFit Games Open workout at 6pm. Open to everyone, whether you are signed up with CrossFit or not. The workout will be announced live at 2pm on the Games site.

LIFT

Pause Back Squat 5 x 5 – Build to a heavy set of 5 or if you have a 1 Rep max look to hit 65-75-80-80-80%

Pause for 3 seconds in the bottom of the squat.

WORKOUT

Performance
12 Min EMOM – 24/16kg
ODD
5 KB 1 Arm Swing Right
5 KB Press Rt
5 KB OHS Rt
EVEN
5 KB 1 Arm Swing Left
5 KB Press Lt
5 KB OHS Lt

Fitness
12 Min EMOM– 20/12kg
ODD
5 KB 1 Arm Swing Right
5 KB Press Rt
5 KB Goblet Squat
EVEN
5 KB 1 Arm Swing Left
5 KB Press Lt
5 KB Goblet Squat

BODYCARE

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion