GOAT DAY (2 Options) Thursday 3/18/21


GOAT DAY (2 Options) Thursday 3/18/21

I’ve got some news for you!

“Reopening CFR”

*Daily classes and operations have been going smooth, but this list moving forward are initial steps back to normalcy.

Please understand the time weighing all options, empathy applied to opinions and cases, personal experiences, the most recent data, and actively listening to a 400 person membership to keep happy and safe!

  1. Powered chalk – you can bring your own! One stipulation, if you make a mess, please give it a quick cleaning 🙂 For those who still want the extra sanitation, we will still supply the alcohol based liquid chalk in the dispensers on the walls. It is up to you what you choose.
  2. Bleachers are back. Use as you desire. Social distancing is suggested.
  3. We will be keeping the workout squares and a piece of equipment with each square. This is two-fold partly due to Covid, but also a surprisingly large number of people have shared with me that they enjoy the guaranteed space, a guaranteed machine, and the space to perform their workouts.
  4. As for the equipment you use, please still sanitize after use like we have been. If you use your own chalk, please aim to wipe away any residue left behind.
    If partner workouts, you may share equipment and squares if comfortable. Just do so at your own risk and sanitize afterwards.
  5. Although 35 squares are available and make a very large class, as we have our events where there are typically larger groups (60-70 people), you may share squares and equipment as needed. Just do so at your own risk and sanitize afterwards.
  6. Open gym will be Wednesday and Friday nights from 6-8:30pm and Saturdays from 10-11am. Come work on those GOATS! 🙂 (childcare only until 7:30pm weekdays and no childcare during open gym Saturdays)
    Social distancing is always suggested for any and all above.
  7. The cleaning crew will still be doing their typical daily sanitation protocols as well, so anyone who may be concerned, we are still mindful.

Be blessed, be healthy, and ENJOY!


  • Potential schedule for the 3 weeks of the CrossFit Open:
    • THURSDAY: Goat Days
    • FRIDAY: Open Workout
    • SATURDAY: Free to try/normal program
    • SUNDAY: Rest
    • MONDAY-WEDNESDAY: Normal Programming and Redo Open Workout for those that desire

* Class Notes For Friday’s Open Workout Will Aimed to Be Written Immediately Following the Announcement on Thursday

Please read about GOAT DAYS!

  • “Goat” is CrossFit slang for a movement that challenges us
  • Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Olympic Weightlifting
  • These are the best days to turn perceived weaknesses into strengths
  • No better way to do that than today
  • We don’t improve our technique with a high heart rate – that’s what we refer to as “training”
  • Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate
  • As an example, to improve the technique of double unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump
  • When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results
  • Choose two “Goats” to work on, and we’ll alternate between them on each minute
  • Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range
    *For the next few Thursdays during the Open, we will run these Goat Days
  • Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow (Friday)
  • Athletes have the option to stick with the same movements each week or switch things up
  • There are pros and cons to both.
  • Sticking to the same movements and creating a “mini progression” can be very helpful
  • If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that
  • No right or wrong answer here.
  • Knowing these Goat Days are coming, we can be proactive and get out ahead of things
  • Start brainstorming ideas on movements and rep schemes
  • This makes for a smoothly run class on the day of
  • There may be some of you who just want to come in and get a killer workout in
  • Turning these into more of a conditioning piece is also an option
  • Athletes can alternate between two cardio movements for 20 minutes if they’d like
  • To make things simple, we’ll provide an option for each week

OPTION 1: Your choice on movements.
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

  • Below are examples of a few different other options for Goat Days:

Practice Example 1:
On the Minute x 20:
Odd Minutes: 45 Seconds Double Under Practice
Even Minutes: 5-10 Handstand Push-ups

Practice Example 2:
On the Minute x 20:
Odd Minutes: 3-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20:
Odd Minutes: 7 Power Snatches (40%)
Even Minutes: 2 Rope Climbs

Cardio Example 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
1 Minute Machine
1 Minute Push-up to Down Dog Video
1 Minute Side Plank (30 Second Each) Video
1 Minute Single Leg Glute Bridges (30 Seconds Each) Video
1 Minute Sit-ups
1 Minute Wall Squats Video

MOBILITY [12:00-15:00]
Wall Twist: 1 Minute Each Side

MOVEMENT PREP [15:00 – 30:00]

  • Movement prep will be different for each athlete based on their movements
  • This is where athletes setup equipment if necessary and coaches can continue to assist with structure and coaching
  • Before the real thing, we can run through a quick practice round to ensure logistics

WOD [30:00 – 50:00]

  • No strategy for this, as today is more of a focused practice session
  • The only think to keep in mind is the why behind the day
  • Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate
  • With this day being lower intensity, the minutes will not likely be full of work
  • This allows for more teaching within the workout than most days


On the Minute x 20:
Minute 1: 15 Wallballs (20/14)
Minute 2: 15/12 Calorie Machine

***continue moving all 20 minutes but your score is total minutes you were able to complete without the minute lapping you. Although you may not complete every minute here or there, example if 17 finished minutes out the 20 your score = 17 points