“Goat Day”
On the minute for 20 minutes, complete:
Odd minutes – “Goat” #1
Even minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Posted on CFNE on 10 March 2016

The Open tends to make you aware of your weaknesses, those movements you knew you should have been working on all year but didn’t. Now is your opportunity to work on them! Pick a true weakness and improve upon it today. We still have 2 Open workouts and anything could come up in them!


A) Complete not for time:
20 – 15 – 10 – 5
Bench press
Chin ups

B) Complete 3 Supersets of:
15 KB side to sides R & L
15 T2B

Open 16.4 LIVE Announcement TONIGHT!
Tune into at 5pm to watch Katrin Davidsdottir and Sara Sigmunsdottir battle it out after the live announcement of Open WOD 16.4.

We will complete 16.4 tomorrow during ALL class times! Official Open athletes, please make sure you are signed up for a time slot to be officially judged.