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  • Writer's pictureCrossFit Gunnison

Fri March 15, 2024

6am, 9am and 12pm classes will be coach led as normal.


FRIDAY NIGHT LIGHTS AND SOCIAL!!

BEER AND WINE WILL BE PROVIDED FEEL FREE TO BRING A SNACK TO SHARE OR DRINK OF CHOICE.

LET'S CELEBRATE YOUR HARD WORK DURING THE OPEN!



1. Anyone attending class on Friday EVENING must register for a heat via the google docs spreadsheet posted below.

2. Arrive 15min prior to your heat time to warm up!

3. Warm Up will be posted on the BARBELL board. Please warm up on your own.

4. **Plan on judging the heat following your heat**

5. 6am, 9am and 12pm will be performing the Open workout but no sign up is needed.

6. Review all movement standards at: https://games.crossfit.com/workouts/open/2024

7. Read information below for more details on how the teams and FNL works.

8. ONE RULE. Have fun!



"OPEN WORKOUT 24.3"

RX:

All for time: 

5 rounds of:      

  10 thrusters, weight 1

    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of:    

 7 thrusters, weight 2 

  7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)

♂ 95, 135 lb (43, 61 kg)


Scaled:

All for time: 

5 rounds of:     

10 thrusters, weight 1    

10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of:     

7 thrusters, weight 2    

7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)

♂ 65 lb, 95 lb (29, 43 kg)


55+ RX:

All for time: 

5 rounds of:     

10 thrusters, weight 1    

10 chin-over-bar pull-ups 

Rest 1 minute, then:

5 rounds of:     

7 thrusters, weight 2    

7 chest-to-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)

♂ 65 lb, 95 lb (29, 43 kg)


Foundations:

 5 rounds of:     

10 thrusters with a stick, weight 1    

10 bent-over rows, weight 2

Rest 1 minute, then:

5 rounds of:     

7 thrusters, weight 2    

7 push-ups 

Time cap: 15 minutes

♀ stick (weight 1), 35 lb/15 kg (weight 2)*

♂ stick (weight 1), 45 lb/20 kg (weight 2)*

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.


HOW TO GET MORE POINTS FOR YOUR TEAM DURING THE OPEN:

Standard League Scoring:

  • Points awarded in line with ranking for each event.

  • RX & Scaled will be scored separately.

  • 1 point for wearing a costume on Friday.

  • 5 points awarded for top Three Best Dressed each week. Decided by your Coaches .

  • 2 points awarded for adventuring with a teammate. Photo evidence and must post & tag the gym.

  • Weekly pop up challenges.

  • For every member of your team that attends on a Friday and does the workout, 1 points will be added to your score.


End of Season Points

At the end of The Open 2024, the following points will be awarded to those members deemed winner of each category. Each winner gains 15 points for their Team Overall Score:

  • Spirit of CrossFit Gunnison - The award for the member who best represented our values and spirit this year during the Open.

  • Most Improved - The award for the athlete that took their performance to the next level during The Open. Either against previous rankings or abilities.

  • Player’s Player - A ballot will be held for all athletes to vote on their own personal Player of The Open. Who really out did themselves this year?

  • Coaches’ Player - A decision will be made by coaches as to who deserves an award for their individual performance this year.​​

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