Friday, March 28 – Class
March 27, 2014
Saturday, March 29 – Class
March 28, 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)

60 Jumping Jacks


2 rounds of
10 Dolphin Push-Ups
10 Scorpions
10 Spider Lunges with Double Reach Up
10 Rolling Split Straddles
10 Supine Scorpions
10 Squats


3 rounds of
5 Plank to Squat
5 Jump Squats

then, if time, complete one of the following mobility stretches:

1 min Death Stretch / Couch Stretch  per side
1 min Standing Band Lat/Tri Stretch per side (one foot on the band, the other end pulling your hand down)

Open Workout 14.5

For time, complete:
21 – 18 – 15 – 12 – 9 – 6 – 3 of
Thrusters (95/65) &

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. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.


  1. Katie says:

    I’ve never done 63# thrusters before, so I was nervous about how this would go, particularly since I’ve squatted very little over the past year. This announcement was significant for me because last year just before the announcement of 13.5 my chiropractor told me I should avoid squatting. As upset as I was, I had a lot of pain so I listened and didn’t even try 13.5.

    I was hoping to get through the round of 21 today, but planned to stop if I was hurting. Not only did I get through the round of 21, but I did 8 more thrusters without shifting and without hurting afterward! Thank you so, so, so much to Chris and Steph for getting me through this past year and getting me to where I can squat safely!

    Amazing job to everyone today and during the entire Open! You all rock. Thank you SO MUCH to all the judges who volunteered so much of their time to give us all a chance to see what we could do! Now, time to start training for next year….who’s up for some DU and T2B work tomorrow??!?

  2. Megan B. says:

    I want to echo Katie’s thanks to the coaches and volunteers for staging a great Open! A special shout out to Steph for her helpful coaching as I was doing my thrusters–I really appreciate it! I had a great experience at the Open despite being one of the newer members of the gym, and value having the experience to test myself and get to a new level on some of the moves.