As you all know the Open is looming and the first WOD will be released 27 February 2014 (Coach Ricky’s birthday!). We encourage everyone to participate as this event is unparalleled in its ability to expose you to the true nature of CrossFit. The next few weeks programming will be geared towards preparation for this event. Please don’t be afraid of the Open WODs. If you cannot do some of the movements/RX’d weights – we will make the experience inclusive of all abilities/levels while still adhering to the guidelines and rules.

Strength and Technique


15 Mins Inversion


20 HSPU Strict/Kipping

30m Handstand Walk




400m Run


  • Dips
  • Deadlifts (100/70)

400m Run