I hope you guys are getting signed up for the CrossFit Open!
The CrossFit Open is a 5-week competition where Crossfit.com will post workouts for Rx and Scaled level athletes every Thursday night, and we will get a chance to do them at the gym every Friday-Sunday at our gym and submit our scores and compete in teen, open, and masters divisions across the whole wide world!
It’s just over 30 days away. The sooner you sign up, the sooner you’ll start taking your training seriously – eating better, getting more sleep, and hitting your workouts with more intensity…Basically, kicking some ass!
This is the one time per year that we bring the Broomfield and Arvada gym communities together to celebrate our fitness and accomplishments in the gym. Really, it’s just a rad party every Friday night for our Friday Night Lights (FNL)!
And, the best part…ALL SKILL LEVELS WELCOMED! You do not have to have pullups or heavy weights to compete. We will be counting your reps and cheering you on the same way!
We put a post up regarding what the week will look like during the Open, including FNL details and how to register under the correct team (Broomfield vs Arvada)…It will run a lot like last year, for those that were here. If you weren’t here last year, you’re in for a treat!
To help get you ready, we lined up some gymnastic workshops…The survey you filled out on our private MBS Facebook Group Page gave us a pretty good idea of what was most needed, so we put together these options.
Weekend Series Workshops
Hosted by Coach Ben and Pat. Cost is $10 for MBS members.
Saturday, January 28th – 90-min L1-L2 Handstand/walking workshop from 8-9:30am.
This workshop will cover body shapes, shoulder prep and position prior to doing HSPU’s and walking. We will also cover progressions and drills for all levels. This is a must for ANYONE wanting to improve their overhead positions (Oly lifts as well!). Sign up HERE.
Saturday, February 4th – 90-min L2 Pullup and bar muscle up workshop from 8-9:30am.
This workshop is aimed at folks that have their pullups and would like to improve their efficiency (ie, doing more). We will cover gymnastic and butterfly kip and progress to the bar muscle up. Sign up HERE.
Sunday, February 5th – 2-hour JumpNrope Double Under workshop. Held at both locations.
Molly and her crew at JumpNrope have traveled the world and still hold several world records on the jumprope. We are fortunate to have them as a resource here. I have done several of their clinics and LOVE them! Great for all levels of jump ropers.
Broomfield from 10-12pm, sign up HERE.
Arvada from 2-4pm, sign up HERE.
Saturday, February 11th – Open Prep workshop from 8-9:30am.
We will finish up our weekend workshop series with an Open Prep workshop covering how to improve efficiency and technique in clean and snatch “touch and go” cycling, burpees, box jumps, toes to bar, and wall balls. These “little” tips and tricks are what the pro’s do and can be used by anyone. Sign up HERE.
But wait, there’s more!
Coach Ben just got back from a weekend at the CrossFit Gymnastics certification and wants to share some of what he learned. For the next 3 weeks, at our Thursday 6:30pm WOD class at the hangar will do a gymnastics workout instead of the normal WOD. This class will be open to BOTH Arvada and Broomfield MBS members for the cost of a visit or free for Unlimited members. Here’s the schedule:
Thursday, January 26th – Basic Pullup strength
Thursday, February 2nd – Basic Ring Muscle up strength
Thursday, February 9th – Pistol strength
OMG, so much gymnastics…And, we’re still not done!
Finally, you can still get more gymnastics every Sunday at our 9-10am all-levels gymnastics class where Coach Ben mixes drills together into a great Sunday sweat!
Ok…Let us know if you think we’re missing something. Also, you can always let a coach know if you need help on a movement during class…We’re always happy to help!