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CrossFit Skill Development and Open Prep


The 2024 CrossFit Open is right around the corner so it’s time to dial in our gymnastics skills and get everyone feeling pumped physically and mentally for the Open!

Every Open sees some variation of Toes to Bar, Muscle Ups, Double Unders, Pull Ups, Handstand Push Ups, etc. Yes, these movements will continue to appear in our regular class programming, and we've developed this class to create an opportunity for specific practice to help you bet that much more prepared come March 1st!

Over the course of this 8-week program we will delve into dedicated drills, strategy and volume training designed to optimize our gymnastics skills and/or learn new progressions. 

REGISTRATION CAN BE DONE HERE 

  • Dates of Friday Night Lights/Crossfit Open: March 1st, March 8th, March 15th 

  •  Dates of Prep Course: Week of Jan 5th - Week of Feb 23rd  

 

Specific Class Days/Times:

  • Lynnwood: Fridays at 5pm

  • Mill Creek: Fridays at 7pm

  • Fremont: Fridays 5pm

 

This class will consist of: 

  • Individualized instruction catered to various experience levels (beginner friendly!!) 

  • Movement progressions and drills to refine technique 

  • Practice transferring between bar movements and different types of kips 

  • Application of skills under fatigue in CrossFit style workouts at the end of class 

 

Class Format: 60 minutes total 

  • 40min spent with progressions, skills, technique work 

  • 20min workout to apply what was learned that day (previous CrossFit open workout) 

 

Seminars from Physical Therapy (in person) and Nutrition (over zoom/hybrid) 

(While purchase of the open prep course will include the seminars, folks who are not necessarily attending the course can still pay for and attend these seminars. )

  • 1 seminar from Physical Therapy about injury prevention in CrossFit/Fitness 

  • 1 seminar from our Registered Dietitians about fueling and recovery 

 

Seminar Specifics: 

  • Physical Therapy Injury Prevention seminar in Fremont (in Person) on January 17th at 6 pm led by Dr. Nick Bowe DPT

  • Physical Therapy Injury Prevention seminar in Lynnwood (In Person) on January 24th at 6pm led by Dr. Robby Boyles DPT,FAFS, CF-L1

  • Physical Therapy Injury Prevention seminar in Mill Creek on January 31st at 7pm led by Dr. Stephanie Magnin DPT, FAFS, CF-L1

 

Webinars Specifics: 

  • Our Registered Dietitians will discuss fueling for exercise and recovery; Date TBD

  • Cost for Webinar for Non Course Participants: $24

 

Overview of the Course:  

We’ll be working overall on Crossfit Skills, refining your knowledge of skills, movements, and form, Clean and Jerk (Olympic Lifting + Barbell cycling), Inversions, Rig movements, Jump Rope proficiency, and Ring skills. All lessons are accessible to all levels and will be tailored in the moment to your specific skill level. This class is open to all who wish to improve their overall familiarity, skills, and strength in regular Crossfit movements and those that may be present in the Friday Night Lights Workouts.

Week of:

January 5th (view times for each location above) 

Snatch (Olympic lifting + Barbell cycling) 

January 12th  

Thruster and Wall Balls (Cycling) 

January 19th  

Physical Therapy Injury Prevention Seminar (Fremont) = January 17th at 6pm   

Toes to bar + Double Unders  

January 26th  

Physical Therapy Injury Prevention Seminar (Lynnwood) = January 24th at 6pm 

Kipping pull ups, chest to bar  

February 2nd  

Physical Therapy Injury Prevention Seminar (Mill Creek) = January 31st at 7pm 

Muscle ups (bar) + ring dips  

February 9th  

*Nutrition Seminar on Fueling and Recovery (Via Zoom) =Date/ Time TBD *

Muscle ups (rings) + toes to rings  

February 16th  

Handstands, Handstand Push Ups, Handstand walks 

February 23rd- Final Workout!

Final Review of Skills

Course Cost: $100 for members and $160 for non-members

Registration: HERE

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