1/7 Thursday

Registration for the Open begins Jan. 14, 2016! The Open is a 5 week CrossFit competition that is a total blast! We've seen people get their first pull-ups, muscle-ups, double-unders and many more fantastic athletic feats during The Open. 
Over the course of 5 weeks, starting the last week in February and ending March 28th, we will be doing The Open workouts every Friday. The Open workouts will be the WOD, and we will be hosting a very fun in-house intramural team competition. Coaches Heidi and Becky are in the planning stages of our Open Intramural. They are seeking at least TWO very motivated folks to be intramural team captains. If you're interested, connect with them. 
Last year more than 272,000 people from around the globe competed in the Open.  As the largest CrossFit community event of the season, the Open ties together athletes from our gym to those in in our broader city, country and world.
For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.
The Open welcomes anyone 14 to 100 years old. All you need to do is sign up, and enter a score each week. 
The Open is for EVERYONE. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. 
Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.
We have done many previous Open workouts in the gym over the past year and a half. Today we'e doing one from 2011. Good Luck!
Today's Workout
Strength: Burgener Press Cycle Week 1
Choose either shoulder press or bench press
10 reps @65%
10 reps @70%
8 reps @75%
6 reps @80%
Metabolic Conditioning:
CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 Open Rx'd, 95/65 Scaled Rx'd
10 Muscle Ups