To clear up any confusion.  The Open Prep Program is meant to be a supplement.  We will still be programming with the “Constantly Varied Functional Movement at a High Intensity” mindset.  So fear not, you will still get your kick in the teeth, run your head into a wall WODs that you desire.

The Open Prep will focus on increasing strength, developing the snatch and clean and jerk, and practicing the common gymnastic movements that show up in The CrossFit Open.

2 more weeks!

There have been a few questions about classes.  We are still working the kinks out to be able to run classes on base.  As soon as we get everything worked out we will work our hardest to provide this.

We are 16 days away from the start of the Open Prep program.

Originally we had requested that you find a few 1RMs before the start.  We cut that down to 4.

The 4 movements we are going to use to develop strength are the Back Squat, Front Squat, Bench Press and Push Jerk.  You will only need to know 1RM for these 4.

To increase power and muscular endurance we are going to rely on developing the Power Snatch/Clean, Snatch and Clean and Jerk.

Also, if you need assistance feel free to post questions/comments/videos either here or our Facebook page: https://www.facebook.com/pages/Joint-Strike-CrossFit/124908767567245

SSgt Mike Harkavi with 110 burpees was plastered up next to our article.

I think that means he owes us a case.

http://www.luke.af.mil/news/story.asp?id=123431117

We haven’t collected all of the donations yet.

Right now we are at $640 total donated.

Again thanks to all the athletes, spectators and sponsors.

Open Prep starts in 3 weeks!

Again this is for everyone.  You do not need to be registered for the Open, though we highly encourage it.

Establish the following 1RM.  You’re going to need to know these numbers.

Back Squat, Front Squat, Snatch, Clean & Jerk, Power Clean/Snatch.

-Coach Fernandez

The CrossFit Open is a little over 3 months away.

Together with Dave and Kris we are going to develop a prep program that starts December 1.

Keeping that date in mind, please find 1RM for the following lifts:

Back Squat, Front Squat, Snatch, Clean & Jerk, Power Clean/Snatch.

Last but not least, you do not need to register for the Open in order to follow this program.  We recommend that everyone registers but that shouldn’t hinder you from participating.

-Coach Fernandez

This past Friday’s event was a success.

Thank you to all the athletes, sponsors and spectators for contributing.

We’re still gathering donations so we don’t know the total donated, we’ll get that soon though.

Thanks again!

-Coach Fernandez