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Sunday arch 31st

Happy Easter everyone. We hope everyone has a wonderful day with the family…

Rest Day Closed 


Saturday March 31st

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

2 Person Teams


As a team complete 2 RFT pyramid format of:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Athletes can split the reps as needed. During the runs both athletes will participate and carry the bb as needed.

This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arml farmers carry,.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm farmers carry
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry,

Beginner Option
For time:
400-meter single-arm FARMERS CARRY lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter FARMERS CARRY.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/3,

Friday March 30th


Back Squats

OH Squats

10 OHS 135/95
50 II Unders

Back Squat

OH Squat/Lunge

3 RFT of
OHS/L  scale loads as needed
50 II Unders or 10 Att +50 Singles 

Thursday March 29th



EMOMx15 (5 Rounds)
Min 1 5/3 Strict HSPU  + 1 Squat Snatch climbing in weight
Min 2 3/2 Muscle Ups + 1 Squat Snatch
Min 3 8 Pistols + 1 Squat Snatch

10-9-8-7-6-5-4-3-2-1 reps of
Alt DB Thruster 45/35
Pull Ups
Shuttle Run
15:00 Time Cap

EMOMx15 (5 Rounds)
Min 1 5/3 Strict HSPU w 1 abmat or Heavy seated DB Press + P SN
Min 2 5/3 Deep Ring/stationary  Dips
Min 3 Pistol technique work or 16 Air Squats

Alt DB Thruster  scale load as needed
Ring Rows
Shuttle Run

Tuesday March 27


6 RFT of
25 Wallballs 20/14@10
15 KBS 1.5/1
10 Toes to Bar
5 Burpees

4 RFT of
20 Wallballs
15 Russian KBS
10 Core
5 Burpees

Monday March 26th



Bench Press
2-2-2-2-2-2-2-2-2-2 climbing in weight

2 Person Teams
Alternating Rnds  
12 Deadlifts 135/95
9 Hang Power Cleans
6 Jerks
Weight should be light enough to go UB sets during your round

Bench Press

Scale loads as needed . 

Sunday March 25th


Front Squat x5x3
Pause Front Squat x1x3

5 Power Snatch 95/65 TnGo
20 II Unders

@ minute 11 add 5 II Unders (5 PSN + 25II's)
@ minute 12 add 5 II Unders (5 PSN + 30 II's)
@ minute 13 add 5 II Unders (5 PSN + 35 II's)
continue to add II's until unable to complete in the minute

Post score as highest load for FS and minute you were able to complete. If unable to complete 20 II's before the 10:00 drop 5 reps and post last round completed. 

FSx5 225
PFS 245

Saturday March 24th

CFNWA 2018 Open Wrap Party!!

Come celebrate the end of the 2018 Crossfit Open. Doors will open 9:30am. We will be running heats for 18.5 from 10-11:30. We will also have a 3 person team wod kicking off at 11:45. Lululemon will be having a trunk show (*reminder credit cards only for their purchases!) along with Pure Nutrition handing out samples, they will also have products for purchase. Rex will be grilling up some burgers and dogs. Feel free to bring your favorite side dish. Adult beverages will be B.Y.O.B. Everyone is invited, friends, family, spectators, and athletes. Bring the noise and lets finish the 2018 OPEN strong!!

For the team workout feel free to bring a friend or family member that is interested in starting CF. Our next group On Ramp starts Monday March 26th.



3- Thrusters 100/65

3- C2B Pull Ups

6- Thrusters

6- C2B

9- Thrusters

9- C2B

etc… until time expires

11:45 3 People Team Wod

AMRAP x 18 mins

Athlete 1- Runs 200m

Athlete 2- DB OH Lunge 45/35

Athlete 3- Over the Should Slamballs 50/35

*Runner sets the pace, as soon as A1 finishes run they take A2's spot, A2 rotates to the Slamballs, A3 rotates to the run. Team continues with rotation until time. Score will be Total reps of DB OH Lunge and Slamballs.

Thursday March 22nd

Week 5 of the Open. No scheduled 6:30 class tonight. Please come out, cheer on athletes, hand out, or just watch watch the release of our last and final workout. Heats will begin shortly after 7pm

Min 1-10 1 Snatch + 1 OHS
Min 11-20 1 Snatch
* Climbing in weight working up to a heavy single

"FreeStyle Fran"
complete 45 reps of
Thursters 95/65 and Pull Uos
Time cap 12:00

Snatch + Lunge
Power Snatch
Quality vs Load

FreeStyle Fran
Thrusters 75/55