We had so much fun this last Saturday that we wanted to keep the momentum going. We’ve decided to switch things up a little bit this year for the CrossFit Open. (Which starts THIS WEEK so go register!) The Open is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning Thursday, February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays before your score is due at 5:00 pm.  

This year we’ve decided to do Friday Night Lights where we get together and cheer each other on in true MidState fashion. If you enjoyed the MidState Games, then you’ll love the atmosphere of FNL at MidState. There will be no 5:30 PM Class on Fridays during The Open. Instead, we will start the Open workouts at 6:00 PM. What does this mean if you were going to workout at the 5:30 pm class? It means you get an extra 30:00 to warm up & stretch out before killing your workout. 

Guys, Programming during The Open is tricky because we don’t know what’s coming on Friday.  We decided to go with an all bodyweight classic for today in hopes to keep us feeling fresh for tomorrow. This workout is great because we won’t overdo it on any certain area. Don’t underestimate it though… it’s a breather. Feel free to sub any of these movements with another if you’re feeling overly sore from the week.


2 Rounds for completion:
Single Arm Ring Row 10 Reps
Farmers Carry 200 Meters


Inverted Baseline
10 Strict Pull Ups (Strict Toes to Bar)
20 Hand Release   Push Ups
30 AbMat Sit Ups
40 Air Squats
500 Meter Row