Wednesday 191009


Wednesday 191009

Boise CrossFit – CrossFit

For those of you new to the CrossFit Open, and a refresher for everyone else, here is how we play.
•Thursday’s workout is a goat day. Pick two skills you struggle with and the coach will give you a weight/reps to help you practice. This is designed as relatively low intensity work so you can focus on improvement. It’s a 20 minute EMOM switching between the two exercises.
•Thursday night 6:15p will be cancelled for the next 5 weeks so we can watch the live announcement of the workout at 6pm. Bring a chair and come watch with us at the gym.
•Friday’s 5am-12p classes we will program the open workout as the class workout. We run two heats and judge/count reps for the open participants and if you’re not signed up you can do the workout in one of the class heats without a judge.
•Friday evening won’t be classes, instead we do “Friday Night Lights.” Get to the gym and look for the heats list on the whiteboard and sign up for a time. If you’re in the open, find a judge for your workout. If you’re not, just sign up for a time. Get yourself warmed up and ready to go in your heat.
•Register at

View Public Whiteboard

5k Row (Time)

Max Effort 5k Row