CrossFit – Sat, Mar 1
Saturday March 1st, 8th & 15th – 8 & 9am only. Anyone doing the Open will come and get judged during this time.
Advanced class returns Saturday, March 22nd.MARCH BINGO – grab your sheet!!!CrossFit Night out – for EVERYONE!  Friday,  3/21 7pm Norm's  in Danville

Warm-up

2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 walking lunges
:20 burpees

2 sets:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
Walking lunge (15 ft)
– Rest 1:00 between sets.

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell

https://games.crossfit.com/workouts/open/2025

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell

https://games.crossfit.com/workouts/open/2025

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*
3 dumbbell hang clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 10-lb (5-kg) dumbbell
M: 20-lb (20-kg) dumbbell

https://games.crossfit.com/workouts/open/2025

Cooldown

1 set:
1:00 banded shoulder stretch/arm
1:00 pigeon stretch/leg:30 pigeon stretch/leg