Tonight we will kick off the first OPEN workout with Friday Night Lights doors open at 4:30pm, first heat at 5pm. You are welcome to complete the workout during your regular class or wait till Friday Night Lights! Either way bring and appetizer or beverage to share and come cheer on your fellow CFCody peeps! Let the Games begin!!

Open 18.1 WOD

20 min AMRAP: 8 toes 2 bar 10 DB hang clean and jerks (55/35) 14/12 Calorie Row FULL STANDARDS VARIATIONS: RX'd (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

PureFit

15 min AMRAP: 8 sit ups 10 Db/Kb/med ball hang clean and jerk 12 cal row