Hey!  Remember in last week’s blog exactly one week ago when I said this:

“We usually see a repeat too, and my guess is that 17.4 will be 16.4.”

…well I guess I should’ve put money down on it!  There is always a repeat, and by process of elimination, it wasn’t that big a gamble, but it’s been announced, and here it is.

This is an interesting chipper WOD.  Many of you may just have the goal of getting to the handstand push-ups.  Others may be looking to get their very first one.

No doubt that the standards for hspu in the Open test all of us, even if we are already pretty good at the movement.

We also don’t see a scaling in the calories for the row as we sometimes do in training.  In both cases, this is why it is important to always train as close to what will be expected in these competitive atmospheres.

This is a leg burner for sure, with the deadlift taxing our hamstrings, then the row taxing our glutes (if you are rowing properly), and then the wall balls burning up our quads.  If you move appropriately, this should be a different muscle each movement with only minimal crossover.

With the exception of the wall ball, this should leave your overhead pressing relatively in tact.  This is why you’ll want to use a powerful hip extension on those wall balls- so you can save your press for the hspu.

As with every week, each of us will find a different obstacle to overcome, and hopefully have a new break-through.  We luckily get to do it all with the support of our community.

…and today is the fourth of our Friday Night Lights events to celebrate!

Sign-up for your Heat starting at 4:30pm. Event kicks off at 5:30pm, first heat around 5:45pm.

If you remember back, we were offering a free month of Unlimited CrossFit for anyone who signed up for the Open this year.  We had the drawing at 17.3, and Ray Johnston won.

However…she has graciously given it up so that someone else may win since she is training for her competition in June. That means that this week we will re-draw and someone else will win a free month!

Our final theme before the big party to end this whole thing is cowboys…or country western…or whatever you want to call it.  It looks like this:

Also here’s the recap of our remaining themes:

  • Week 5: CFHV colors!

We have put Oly class on hiatus for the remainder of the Open due to people needing to recover from the Open WODs on Fridays.  It will resume and pick up where it left off immediately after the Open.

Schedule this Weekend:

  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: NO Oly- extended open gym at this time!
  • Saturday @ 11:30-1:30: Open Gym
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sunday (miss FNL or OG on Saturday?  Come get your 17.4 on here!)

…so that just leaves one question.

What’s the WOD??

Friday’s Training:



55 DEADLIFT (225/155#)

55 WALL BALL (20/14#)(10/9′)



*scaled: deadlift (135/95#) wall ball (20/10#)(9/9′) hand release push-ups

*masters 55+: deadlift (185/125#) wall ball (20/10#)(9/9′) push press (95/65#)