• OPEN 2018 WEEK ONE

    THE OPEN STARTS THIS WEEK.
    WE WILL BE DOING THE WORKOUT ON SATURDAY MORNING.
    COME ON IN AND EXPERIENCE THE OPEN ATMOSPHERE.
    IF YOU WANT A COACH TO JUDGE YOU, PLEASE COME ON SATURDAYS!

  • 19 FEBRUARY 2018

    Monday February 19th, 2018

    STRENGTH:
    Pause Front Squats @70% - 7x3

    WOD:
    Open Workout 17.5
    10 Rounds
    9 Thrusters (95/65#)
    35 Double Unders

    ACCESSORY:
    Glute Ham Raises 3x10

    FINISHER:
    GHD Banded Back Extensions 3x30


  • 20 FEBRUARY 2018

    Tuesday February 20th, 2018

    STRENGTH:
    Bench Press @40% + 25% Bands - 8x3 (4 Sets middle grip, 4 sets wide grip)

    WOD:
    5 Rounds for Time
    5 Shoulder to Overhead (155/105#)
    10 Hang Power Cleans
    15 Calories

    ACCESSORY:
    Strict Chest to Bar pullups 3x8
    Advanced = Weighted 

    FINISHER:
    3 Sets
    100 Band Pull Aparts

  • 21 FEBRUARY 2018

    Wednesday February 21st, 2018

    STRENGTH:
    20:00 EMOM
    1 Clean and Jerk (all reps between 80-90%)

    WOD:
    AMRAP 12:00
    10 DB Snatch (50/35#)
    10 C2B Pullups
    10 HSPU

    FINISHER:
    Lying Face Up, Banded Reverse Flys 4x25

  • 23 FEBRUARY 2018

    Friday February 23rd, 2018

    STRENGTH:
    Barbell JM Presses 4x10

    WOD:
    26-22-18-14-10
    Calorie Bike
    13-11-9-7-5
    Ring Muscle Up

    FINISHER:
    5 Sets
    50 Band PushDowns
    20 Seated, Bent Over Rear Delt DB Flys

  • OPEN 2018

    HAVE YOU SIGNED UP?
    CURIOUS ABOUT THE OPEN?
    HERE IS A SHORT VIDEO EXPLAINING WHAT IT IS
    CrossFit Games Open 2018 Announcement
    WE HOPE TO SEE YOU COMPETE!


  • 12 February 2018

    Monday February 12th, 2018

    STRENGTH:
    8 Rep Max OH Situp w/ feet anchored

    WOD:
    Open Workout 14.4
    14:00 AMRAP
    60 Calorie Row
    50 Toes-to-Bar
    40 WallBalls (20/14#)
    30 Cleans (135/95#)
    20 Muscle-Ups (Ring or Bar)

    ACCESSORY:
    Sumo Stiff Leg Deadlift w/Axle Bar + Double Mini Bands - 8RM

    FINISHER:
    3 Sets
    15 Kneeling Good Mornings
    20 Glute Supermans

  • 13 February 2018

    Tuesday February 13th, 2018

    STRENGTH:
    Strict Press @50% + Single Mini Band - 8x3

    WOD:
    12:00 AMRAP
    50 Double Unders
    50 Air Squats
    12 C2B

    ACCESSORY:
    One Arm DB Rows - 4x10 each arm

    FINISHER:
    3 Sets
    30 Reverse Heavy Band Bench Press Rows

  • 14 February 2018

    Wednesday February 14th, 2018

    STRENGTH:
    30 Squat Cleans for Time (185/125#) with Partner

    WOD:
    5 Rounds For Time
    30 Sit ups
    20 Front Squat (95/65#)
    10 Shoulder to Overhead (95/65#)

    FINISHER:
    Thumb down laying on your side, rear delt raises w/ DB 3x20


  • 15 February 2018

    Thursday February 15th, 2018

    STRENGTH:
    Super Slows
    -Front Squats
    -Lat Pull Downs

    WOD:
    "Leg Blaster" x 5 Rounds
    20 Air Squats
    20 In Place Lunges
    20 Jump Lunges
    10 Jump Squats
    Rest :30 between rounds
    Then, 5:00 Rest
    12:00 AMRAP
    8 Clapping Pushups
    12 Box Step Ups (53+24/35+20)
    30 Hammer Swings

  • 16 February 2018

    Friday February 16th, 2018

    STRENGTH:
    DB Bench Press 8 Rep Max

    WOD:
    3 Rounds for Time
    300feet Walking Lunge
    300feet Carry with Odd Object
    10 Sandbag/Dball to shoulder

    ACCESSORY:
    DB Rollback Extension 4x12

    FINISHER:
    5 Sets
    20 Flat DB Tates Presses
    20 Scap Push Ups Against Band

  • COUPLES YOGA


    QUESTIONS... EMAIL CROSSFITANACORTES@GMAIL.COM

  • 5 February 2018

    Monday February 5th, 2018

    STRENGTH:
    Sumo 2" Block Pull - 1RM

    WOD:
    14:00 AMRAP
    7 Deficit Pushups
    50 Wallballs (20/14#)
    100 Double Unders

    ACCESSORY:
    Good Mornings Banded - 8RM

    FINISHER:
    150 Seated Banded Leg Curls

  • 6 February 2018

    Tuesday February 6th, 2018

    STRENGTH:
    Reverse Band Bench Press @75-80 Total Bar Weight
    8x3 (3 Sets wide, 2 sets middle, 3 sets narrow)

    WOD:
    21-15-9
    DB Thruster (50/35#)
    C2B Pullup
    *then finish with 10:00 handstand walk practice*

    ACCESSORY:
    Chest Supported DB Rows 4x12

    FINISHER:
    Incline Face Down DB Reverse Flys + H-Roll 4x25

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