CrossFit WOD, February 7, 2019

Thursday, February 7th

Our goals at Sentry are to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder. The social boost of dozens of your best friends cheering for you will help you reach a higher plane.

Every year, CrossFit HQ runs a five-week event called "The CrossFit Open". This year forward we want to make it our own. We’re not interested in finding out how fast you can exercise against 400,000 other people worldwide. We ARE interested in helping you push to new levels in fitness, level up your life, and get high fives from the Sentry family.

The Intramural Open is format copied by many gyms world wide. We’ll divide you up into three or four teams, each with a Team Captain.
You can earn points for your team by participating (most points) winning an event (second-most points) and showing the most spirit during events. You can complete the workout at any of the group classes on Fridays, but well encourage you to come Friday nights.

We will be "drafting" those who have registered for the Open. So register by this Saturday!

By the time this post goes up, we’ll be just 14 days away from the announcement of Open Workout 19.1. Go here to register!

There are so many good reasons to register. But today we thought we’d throw it over to you guys to help us recruit more competitors. So…

Have you participated in the Open in the past, or do you plan to this year? Tell everyone about your experience! Why did you do it, and what did you learn? Why did you sign up this year?

Please email your responses to

Metcon (Weight)
3 sets of:
-Dumbbell Box Step Down x 6/leg;
rest 60 seconds
*focus on great knee tracking and balance.
– Sumo Stance Good Morning x 8-10 reps
rest 60 seconds
Starfish Hold x 20 sec /side
rest 60 seconds
4 Rounds, not for time
100 ft Single Arm Farmers Walk /arm
Assault Bike 1 milk or 1.6 Kilometers
20 Barbell Windshield Wipers (10/side – 135/95lbs)
20 Alternating Cossack Squats (pause in bottom of each side)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531