Friday, March 21 – Class
March 20, 2014
Saturday, March 22 – Class
March 21, 2014

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)
3 rounds of
6 Hang Scap Retraction
6 Superman
12 Scorpions
12 OH Band Pull-Aparts


3 rounds of
6 Push-Ups to Spider Lunge
6 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”)
12 Hip-to-Wall
12 Squats

Final Prep (to be done 5-10min before heat time)
1 round of
50 Jumping Jacks
50 High Knees in place

Open Workout 14.3

14min AMRAP of
60 calorie Row
50 Toes-to-Bar
40 Wall Ball (20lb to 10’/14lb to 9′)
30 Cleans (135/95)
20 Muscle-Ups

Standards (courtesy of the CF Games website):

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. At the end of the set of cleans and the set of muscle-ups, 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 elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.


  1. Katie says:

    The coaches were kind enough to accommodate me doing 14.4 after Sunday class since I wasn’t feeling great on Saturday. Sorry I missed all the fun, it sounds like everyone rocked it!!

    Perhaps doing this after class wasn’t the smartest, but my goal was to get a good Sunday workout, and I definitely did! The row really gassed me out, much more than I thought — my glutes were so tired by the end (probably also from the lunges during class!). I’ve never done a T2B, and I gave it my all but it just wasn’t in the cards today. I got really close, though! Thank you to Coach Steph and everyone who cheered me on!

    Tyler said something last week that really struck me — “maybe that’s just where my fitness is right now.” The Open is advertised as a “test of fitness,” and I hadn’t really considered that before his comment, but I think it’s true. Only by testing different movements do you know what your fitness is like now, and more importantly, what you need to work on. I’m more motivated than ever to get back on that bar and get a T2B!!! (once my shoulders recover, that is!)