Friday, March 14 – Class
March 14, 2014
Saturday, March 15 – Class
March 14, 2014

The Rock-n-Roll Marathon will result in a number of road closures. Click on the following links to see a map of the road closures or a list of the roads closed and the access points to get across them. Due to the road closures, please be sure to give yourself extra time to get to the gym on Saturday.

Optional Mobility (if time; to be done up to 20-30min before heat time)
– Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed

Warm-Up (to be started 15-20min before heat time)
Two rounds of
10 Foot circles/direction with the Right foot
10 Foot circles/direction with the Left foot
10 Arm Circles/direction


Two rounds of
15 One-Leg Down Dog Calf Stretch/side (one foot on top of the other)
10 Spider Lunge
15 Squats
10 Cossack Lunge (Side Lunge)
15 Band Good Mornings
10 Band Pull-Aparts


Two rounds of
10/leg forward leg swings
10/leg side leg swings
20 High Knees in Place


2 rounds of 1min Calf Stretch/side (30sec in the straight leg position, 30sec with a bent knee)

Final Prep (to be done 5-10min before heat time; may be completed at your actual workout station)
2 rounds of
3 Deadlifts (135/95)
4 Alternating Step Ups
3 Jump Up and Step-Down


Open Workout 14.3

8min AMRAP of
10 Deadlift (135/95) + 15 Box Jumps
15 Deadlift (185/135) + 15 Box Jumps
20 Deadlift (225/155) + 15 Box Jumps
25 Deadlift (275/185) + 15 Box Jumps
30 Deadlift (315/205) + 15 Box Jumps
35 Deadlift (365/225) + 15 Box Jumps

Standards (courtesy of the CF Games website):

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time.


  1. Katie says:

    I think most of us were pretty pumped about DLs and box jumps (read: step-ups). I hadn’t tried for a 1 RM in a long time, but last I did I think it was 140#. I wasn’t sure how this would feel, but I made it through 5 reps at 155#! Woohoo! I was very worried about my back and had Coach Steph watch me like a hawk to make sure my form was good, and luckily she gave me the green light to keep going. Such a fun workout!!

    There has been a lot of discussion about whether the Open is really for everyone or not, particularly considering this year’s Open has been a little tougher for newbies than previous ones. I think the Open definitely can be for everyone, but everyone needs to go in with the expectation they may not be able to do all the movements — and that’s okay! As long as I’m healthy, I plan to do the Open every year because it pushes me to new limits and helps me accomplish things I didn’t know I could do.