OPEN GYM

At CrossFit Five Cities, we offer several different class options as well as limited "Open Gym" time throughout the week. 

As a friendly reminder to our community, an athlete who "chooses" to attend Open Gym, should meet the following requirements; 

  1. A CLEAR plan in place on what exactly it is you will be doing for the hour.
  2. A CLEAR understanding of all the movements/skills you will be executing for the day. 
  3. If you will be executing the C5 class WOD, please see #1 & #2 above.
  4. A CLEAR concept of how you should be warming yourself up; Aerobically, dynamically, specific movement prep, setup, layout, proper equipment.......etc. As most of you know, proper warmup and preparation is something we take VERY serious here at C5. I'd be willing to argue that if you haven't been following our LIFE program 3x per week for a minimum of 6mo, you most likely have no business coming to an Open Gym time to execute the class workout. Coming to a scheduled group class so you can get Coached by a C5 Fitness Coach would benefit you MUCH more. If you have to ask a Coach what a power clean or thruster is, you need to be attending group classes so you can get educated and Coached in a safe fashion. 
  5. The ability to be self sufficient with your own timing device (clock, wrist watch, smart phone app....etc) to utilize during your session. 
  6. If you are coming to Open Gym to execute skill work or I.D., you MUST meet with the Head Coach onsite to let us know what you will be executing so we can help you organize your session in an efficient manner based upon how many other athletes we have in the room during that time and what exactly everyone else will be doing. This will help everyone involved with the efficiency of the gym layout and space. 

In conclusion, your safety, progress, and #FitnessGainz are our main priority for you! Help us to help you by ensuring you attend the services at C5 that best suit your current needs and Fitness levels. 

If you need to ask the question; "should I be attending Open Gym?", please talk to a C5 Coach so we can help you best determine what options are best for you. 

Make it a great Friday friends!! 

~Chad 

 

A1. 3x60'/db death march (moderate)
*rest 30sec
A2. 3x12 alt. renegade rows
*rest 90sec

B. Every 90sec x 8:
-6 jumping pullups  
-5 db hang cleans
-4 ub db thrusters
*focus on good positions and controlled breathing

C. 10-15min cooldown
(row/AB/light jog/walk)

A1. 3x60'/db death march (moderate)
*rest 30sec
A2. 3x12 alt. renegade rows
*rest 90sec

B. Every 90sec x 8:
-6 pullups
-5 hang power cleans (95/68)
-4 ub thrusters
*focus on smooth barbell cycling and controlled breathing

C. 10-15min cooldown
(row/AB/light jog/walk)