Workout of the Day: 140117

Don’t forget to register for the CrossFit Open! You can reach the link for theCrossFit Games HERE! Don’t be shy, especially if you have never competed before. All of the Open workouts will be held in house (CrossFit 949) and possibly at other affiliated gyms. If you are curious to challenge your fitness and want to see where you stand athletically then this is the easiest and most fun way! We would love to see everyone register for the Open to understand the bond and support of the community. See you on the leaderboard ;)

The season will begin on Thursday, February 27. At that point, we will announce the first Open workout on the CrossFit Games website and you will have until 5 p.m. Pacific time on Monday to submit your score online.

You can do the workout at a licensed Affiliate or film your workout anywhere else. In both cases, it is your responsibility to successfully submit your score on the CrossFit Games website. It’s a good idea to submit early to avoid any trouble with the deadline. Late submissions will not be accepted for any reason. If you do not successfully submit your score by 5 p.m. Pacific each Monday, then you will not be able to advance as an individual in the season.

To advance to Regionals, you must complete all five workouts (one each week) and successfully submit scores on time. The top 48 Athletes in each Region will earn automatic invitations to Regionals. If you are in the top 200 worldwide as a Masters Athlete (all 10 divisions), you will be eligible to complete four (4) additional workouts to earn a spot at the Games.

Workout of the Day

For Time:

400M Run
30 Pull-Ups
40 Sit-Ups
50 Kettlebell Swings (1.5/1 pood)
40 Sit-Ups
30 Pull-Ups
400M Run


Rx+1 CTB or weighted pull ups, GHD sit ups or 2/1.5 pood kb swings
Rx-1 to 4 scale movements


10 Minutes of foam rolling quads, low back, pecs, shoulders and triceps. Please spend about 1-2 minutes per area.
PVC Mobility
5 min stretch of your preference
Movement reveiw








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