Details RE: OPEN GYM Sunday 10-18-15. New Programming Elements.

October 18, 2015

For the most part, Jill will be handling Open Gym on Sunday’s.  Beyond the normal “Throw the doors open and let people do what they want” format which is still in effect,  Jill will be test-driving some competition and advanced level Metcon’s for us.  Most of the workouts will either be recreations of actual events in competitions and/or the “Monster Mash” workouts posted by Pat Sherwood, formerly one of CrossFit HQ’s longtime trainers and currently the CF Games Anchor.   When I got my CF Certification in 2008,  Pat was the lead presenter and his programming is pretty fantastic.  For a few years now he’s done a competition level dose of Metcon Programming weekly on his instagram page (@SHERWOOD215).   Anyone can join in,  we’d just ask that you get there promptly at 10 if you need any assistance or have questions about the movements, scales etc.

For example, here’s tomorrow’s wod

A) 21-15-9 for time:  HSPU, Overhead Squat 115/75

B) 3 RFT:  50 Doubles, 15 Toes 2 Bar, 15 Hang Squat Cleans 135/95

C) 30-20-10 for time: Deadlifts 155/105, Box Jump 24/20, Hand Release push ups

rest 10minutes between A and B,  and 10 minutes between B and C.



  1. Love the Sunday open gym time, especially the idea of doing the longer workouts on Sundays.

    A: Scaled to wall walkups (/3), and 55lb OHS
    B: Scalled to 150 singles, knees to chest and 75lb hang squat cleans
    C: Did Rx, but did snake the pullups
    Total time for all three, plus the 2 (10) minute breaks between was 57:14.

    • *Scaled, not scalled.
      I cannot accept spelling errors in my life.

  2. 56:11rx. Hope to see more people out on Sundays!

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