Monday, January 21st - Saturday, January 26th

Please note that in observance of Martin Luther King day we will have a modified schedule.

In case you were unaware, the CrossFit Open is starting in about 1 month. The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready? 

People of all ages and ability levels can play, Rx’d or Scaled. Use hashtags to compare with friends or people like you.

Participate at any of the 15,000+ CrossFit® affiliatesworldwide or in any gym, garage, park or flat space where you can bring your gear and a camera. We will be hosting the workouts every Saturday at Amity from February 23rd to March 23rd.

To make it fun, we will divide all participants into 3 teams. Each week, each person can score points for their team by competing, judging, or bringing snacks. You do not have to be one of the fittest members of the gym to score points for your team, this is all inclusive and meant to be fun.

Please sign up for our in house competition here. If you would like to submit your scores into the CF database you will need to register (and add your scores manually each week) here.



OT90s x 8

4/3/2 Strict Press w/ a pause at the top of last rep


OT90s x 8

3-4 Strict Supinated Pull Ups, with 3-5s negative lowering for last rep;


Challenge #1: Strict *chest to bar* supinated pull ups w/ good quality;

Challenge #2: Weighted w/ good quality;

Challenge #3: Both #1 and #2 w/ good quality;



Quality focus – not for time/reps, think more about good quality non-grinded reps.


5-10 Pull Ups*

20s FLR on DBs

10-15 Ring Rows

20/35 Double Under/Single Under

5-10 Pull Ups*

20 DB Push Presses

Rest as needed


*challenging band or kipping




Goal is to accumulate as much work volume throughout 36 minutes as possible. Pick up where you left off for second SLAMRAP.


SLAMRAP 18; rest 3 x 2

A) SA KB Deadlifts;

10/7 cal AB*

B) Med Ball Slams or D-Ball/Sandbag Cleans;

250m row/ski*

C) DB Bench Press

100m run*

D) Push Ups/Ring Push Ups

6 Twister Burpees*


For (A)-(D), number of reps/weight of your choice until you feel fatigue starting to settle in/quality breaks down, i.e., not for max reps or until failure; then move on. Go by feel.


*done at 50% effort – should be such that you are able to go into the next movement.       




A1. 16-20 Alternating Barbell Lunges (back rack); rest 60s;

A2. (Weighted) Supinated Chin Over bar Hold – 10-30s; rest 60s

A3. Banded External Rotations 10-12/side; rest as needed

x 3-5


Not for time:



Toes to Bar

No Push Up Burpee

DB Hang Squat Cleans*




Quality/pacing/heavier weight focus – take opportunity today to feel out heavier DB weights if possible, even if it means breaking up sets later.


[cap 15]




A1. 3-positional Snatch with Bands – 2-3s pause at each position;

A2. 6-8 Snatch Grip Behind the Neck Strict Press in Power Jerk/Dip Squat/Full Squat Position w/ empty barbell - let squat depth dictate difficulty, adding weight only if full depth in squat is achieved.

x 2-3


B. High Hang Power Snatch + Hang Power Snatch – Build to a heavy (1+1) for the day

C. 3-position Snatch Deadlift (Pull at top if possible) – 3 sets of 3-5



10s AB or 20s row @100% - go!

12 DB Hang Power Snatch as fast as possible

Rest until you think you can go hard again




A1. 6-8 (high) Box Jumps; rest 20s

A2. 10 Back Squat @ smooth controlled pace (<=50% of 1RM); rest 20s;

A3. 10-15 Wall Balls; rest as needed

x 3-5


For time – go in with a game plan:


35 Thrusters

35 Ring Row/Pull Up/Chest to Bar


*any time you break on either movement, 4 Bar Facing Burpees


[cap 13]




Move, sweat, love


OTM x 6

1: 40s row or AB for cals – pick a number early, and try stick to it.

2: 6-8 ring fall outs 

3: 15s 2-KB Front Rack marches + 15s 2-KB Front Squats (light, keep tight, core work).


OTM x 6

4: 40s AB or row - pick a number early, and try to stick to it.

5: 12-20s Hanging Knee Tucks Holds (or controlled continuous knee tucks during that time)

6: 10-14 DB Crossbody Hang Clean and Jerk