Should You Do The Open?
Written by Tricia Moore

Every year, it’s a question we hear from both our veteran and new athletes, “Should I do the Open?”. Or, “Hey what this Open thing all about?” Let’s talk about both and why you should absolutely do the Open.

What is the Open?

The Open is a five-week test of fitness, guided by CrossFit Headquarters (HQ). HQ will release one new workout per week, for five weeks, and the entire global community will participate.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo –

The Pros & Cons of Keto
Written by Gino Escalante

A few years ago, before #keto was all the rage, I followed my taste buds into the Ketogenic Diet. I knew that the foods I loved had fat in them: bacon…heavy cream…eggs…meat. I hope this conjures images of juicy goodness. There’s lots of it in this diet. However, before you throw out all your canned pumpkin and swear-off all your applesauce, read on about the pros and cons of the Ketogenic Diet.

A few terms to clear up before we get started since sometimes the word “Keto” elicits a negative response due to confusing these two,