160114 ~ Open Registration Starts Today

 Open Registration Starts Today!!!!!

Here are a few reasons you should sign up for the open:

1. You will most likely get some sort of PR in the Open. Whether it’s your first double under, first pull up, or simply your first time using a specific weight in a movement, you will most likely get a PR. I can’t tell you how many people from our box got T2B and double under PR’s in the previous years, as well PRing the loads in their lifts!

2. You will probably see some of these WOD’s again. There is usually a repeat WOD during the Open from a previous. It’s great to do some of these WOD’s again to see how you have progressed. You will also see that  some Open WOD’s may show up in the programming during the year, which just gives you another chance to see how well you have improved.

3. There will be one WOD that you would never think you could do and you will. When Dave Castro announces the WOD, you may want to run out of the gym and cry. No matter what the WOD is, know that you will finish it....and when you do, you will be damn proud of yourself.....your fellow Canuck will be proud of you too.

4. You are able to learn movement standards. During the Open you will be judged and you will judge other people, which means you will really get a chance to learn movement standards  For example making sure the person you are judging is below parallel in their squats, their hips are open at the top of a box jump or making sure their chin is over the bar in a pull up to name a few. Don’t be scared to give someone a “no rep” while judging them, it will only make them a better CrossFitter and you a better judge and in return it will also help you with your own movements. You may think about getting a little lower in your squats now or opening your hips at the top of your box. You will start to see improvements in your own movements just by understanding these standards.

5. You will see how amazing the CrossFit community is. If you thought you’ve seen people cheer you on during a WOD, you have seen nothing yet if you haven’t experienced an Open WOD. People will come early or stay late during a class just to cheer you on. People you never met will come up right next to you and motivate you to keep going. It’s an amazing community we have here at Canuck and you know you want to be part of it!

6. The CrossFit Open has a scaled division! So for those of you who are not looking to make it to Regionals and think RX would be too difficult. there will be a scaled option of the Open WOD’s that will have reduced loading or less challenging movements. The scaled division will make the Open even more accessible to people who are uncomfortable doing the RX division. I wish they had this my first few years of the Open. No excuses this year newbies, they designed a whole division just for you! Check out Dave Castro’s explanation of the scaled division here.

Long story, short… being a part of the Open is absolutely an amazing experience for both rookies and newbies, but the only way to find out is to sign up! Sign up here. Have fun and good luck! #TeamCanuck2016!!!


Pause Front Squat
Every 90s x 4 min (3 Sets)
3 @ 75%

3 Rounds
AMRAP 2 Min Each Round
ME MU’s (Ring /Bar/ or 3 C2B + 3Ring Dips)
Rest 1 min after Each Round


For time:
10 DB Snatch (alternating) 50/35#
10 TTB
10 Pistols (alternating)
20 DB Snatch (alternating) 50/35#
20 TTB
20 Pistols (alternating)
30 DB Snatch (alternating) 50/35#
30 TTB
30 Pistols (alternating)

Cash Out:

75 “V” Ups with 3 second Negative

2 comments (Add your own)

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