Friday Night Throwdown: 16.1 update


The first workout of the 2016 CrossFit Open has been announced and if you worked out on Tuesday, it may seem a little familiar.

16.1 is …

20-min. AMRAP:

25-ft. lunge (95/65#, 45/35#)

8 burpees

25-ft. lunge

8 pull-ups (C2B, jumping pull ups)

Because of the length of the WOD and the equipment involved, we are making a few minor tweaks to Friday Night Throwdown. The biggest change is we will start approximately 30 minutes early. See below for the heat times for tonight.

We plan to run 10 people per heat, with 5 lanes on each side of the gym. When you get to the gym, sign-up for a heat time to WOD and a heat time to judge. Everyone needs to judge at least one person. The OLY room up front will be the warm-up area.


4:30 p.m. – Gym opens

5:35 p.m. – Heat 1

6:00 p.m. – Heat 2

6:25 p.m. – Heat 3

6:50 p.m. – Heat 4

7:15 p.m. – Heat 5

7:40 p.m. – Heat 6

8:05 p.m. – Heat 7


T-shirts – ! If you signed up for a T-shirt, see Coach Brandon when you get to the gym.

Food – If you signed up for food, it’s expected to be ready at 6:30 p.m. If you didn’t sign-up for food, you can still eat. It’s $10 for food.

• Food Drive – You can still bring food for the North Gwinnett Co-Op food drive

• Qalo ring raffle – Tickets are $5 for the men and women’s Qalo ring raffle. Money goes to the North Gwinnett Co-Op

• Couch auction – The highest bidder for the couches will get to side on the sideline and watch 16.1 from the best view in the gym. Money goes to the North Gwinnett Co-Op.