A woman performs a wall-ball shot in front of a judge in CrossFit Games Open Workout 19.1.

Please note we do not have regular classes Friday evening! Details below!

If you are registered for the Open, you can do the workout in any class on March 15, and we are having our largest group perform the workout in a dedicated session starting at 5 p.m.

The theme for the evening: Sports Night! We’ll be playing a few games of skill for points. Show up in your sports attire—jerseys, equipment, etc.—and earn points for your team!

All regular classes will be cancelled for the evening—please sign in for the CrossFit Games Open WOD.

Current Score: Müscle Crüe 144 – Iron Madams 96

Thank you to everyone who posted to Instagram, Facebook and Google!

Best costumes: Ben, Vince, Leandro, James, Bob – Jen

Top Rx Scores: Mike (point donated to Iron Madams), Jen +1

Top Scaled Scores: Donagh +1, James +1

Week 4 Scoring Opportunities – More Points Available!

7 points: Click here to post a Google review for CrossFit 204

10 points: On Instagram, post a picture of yourself doing a burpee in your workplace with the hashtag #204Open. If you are retired or work from home, do a burpee for a friend!


Part 1: In 12 minutes, build to a heavy thruster

Part 2: Goodbellas

4 rounds:
Row 500 m
5 shoulders-to-overheads (155/105 lb.)
10 alternating dumbbell hang clean and jerks (50/35 lb.)
20 wall-ball shots (20/14 lb., 10/9 ft.)

Time cap: 17 minutes

Only The Strong

EMOM x 5 sets:

Minute one: 5 deadlifts, AHAP

Minute two: 10 chin-ups

Rest 2 minutes

EMOM x 4 sets:

Minute one: 10 barbell split squats, AHAP

Minute two: 15 dumbbell floor presses, AHAP

Rest 2 minutes

EMOM x 3 sets:

Minute one: 15 burpee tuck jumps

Minute two: 20 Russian KB swings, AHAP

Hang power snatch 1-1-1-1-1

Tears of The Erg

3 rounds:

21 Rower calories

18 power cleans (95/65lb.)

15 thrusters (95/65lb.)

12 sumo deadlift highpulls (95/65lb.)

Cashout: 30 lateral bar burpees

Time cap: 21 minutes