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Tips for 17.3


Here are some quick tips for CrossFit Games Open Workout 17.3

Video of CrossFit Games Open - Chikara 17.3 Tips

Here is a recommended warm-up for 17.3

General Warmup

2-4 rounds of:
30s Bike
10 Pass Throughs w/PVC
30s Row
10 Overhead Squats w/PVC

then Banded Shoulder warmup and some thoracic extension with foam roller

Snatch Warmup (with Barbell)

2 rounds of:
3-5 Hang Snatch High Pulls
3-5 Hang Muscle Snatch


Tips for 17.2

CrossFit Games Open Workout 17.2 Tips

Here are some tips to help you strategize for workout 17.2. 

For the full details and movement descriptions, head over to the CrossFit Games Website. 

Video of CrossFit Games Open - Chikara 17.2 Tips


Here is our recommended warm-up.

3-4 rounds of:
30s - 1min Airbike
10 Shoulder Passthroughs with PVC
10 Bodyweight Walking Lunges
10 Easy Kip Swings

1-2 rounds of the Shoulder Warm-up with a band

3-4 rounds of:
4 DB Power Cleans
6 DB Walking…


A Look At The 2017 CrossFit Games Open in Japan

The 2017 CrossFit Games Open in Japan

CrossFit continues to grow in Japan and this year is the biggest year yet for participation in the CrossFit Games Open.

In 2011, there was only one team and a handful of individual athletes participating in the CrossFit Open from Japan.  This year we're seeing record growth. 

Here is a quick look at the 2017 numbers for the Open in Japan.

Total Participants

First, we'll look at the total participants. The total number of athletes this year is 661. This is up over 60% from 2016 which is huge considering we only saw a 10% increase from 2015.



Open Tips 17.1


Welcome to the CrossFit Games Open 2017!

We are kicking off with a beautiful workout that includes increasing reps on the dumbbell snatches and burpee box jump over.  

If you are a Chikara Member, you are prepared well for this workout!

Make sure you check out the CrossFit Games website for full workout description and movement standards.

Here is a video of some things to think about as you prepare.

Video of CF Open Tips 17 1

The 2017 Open Starts this Week!

CrossFIt Games Open Starts this Week

It's almost here! The CrossFit Games Open starts this Friday!

This is an exciting time of year where we can celebrate our fitness and hard work we have put into training. 

If you haven't yet registered make sure to do so by going to

Be sure to select Chikara CrossFit as your affiliate AND JOIN the Chikara CrossFit Team

Saturday Events

Categories: CrossFit Open

The Best of Julien Pineau Podcasts

The Best of Julien Pineau

Julien Pineau is a movement specialist trained to visualize and correct proper human movement patterns.   His brain is wired to see faulty patterns and visualize, in space, how people move. With his knack for diagnosing muscular & strength imbalances, he has developed his own system to identify what the issues are and fight the root of the problem.

Julien has been on numerous podcasts sharing knowledge with the world.  Below are some of his best to date.

Currently, Julien is touring the…

Categories: Assessment, Movement, Podcast

SocialWOD shutting down - Log results in WODup


Up until now, we have logged every workout result we have put on the whiteboard using SocialWOD.  Unfortunately, the developers will be shutting down the website in February.  

You can export all your results from SocialWOD and keep them for your records.  

Click here to learn how to export

We will be moving all of our workout tracking to WODup.  WODup has some really cool features to help you get the most out your…

Categories: SocialWOD, WodUP

January Updates


Happy New Year!  

Here are some updates on things going on at Chikara in January.  

2017 Goal Board

We have created a large goal board for everyone to write down one short term and one long term goal they would like to achieve in the gym.  

What do you want to achieve in the next 1 - 3 months?  What about this year?  

Write it down and let everyone see it to give you motivation every day you are in the gym to put in a little extra work on the things you want to achieve. 

Updated 8pm Class Schedule

This week we will have an 8pm Group…


Meet Yasu!


We are super excited to welcome our new coach, Yasu, to the Chikara team.  

Yasu recently graduated from University Nebraska at Kearney with a degree in Exercise Science. He has been engaged in fitness as a CrossFitter, rugby player, fitness model, and strength trainer.  With 15 years experience in fitness, he brings a wealth of knowledge about training and nutrition.

Here are some words from Yasu...

I am very excited to be working as a coach at Chikara Crossfit. I started Crossfit because I like challenging workouts and the sense of achievement after the workouts, but…


Improving Shoulder Positions


Proper range of motion for the shoulder is essential to perform movements like the overhead squat and muscle-up.  Often athletes are limited either by tightness, weakness or a combination of both in the muscles surrounding the shoulder joint. 

Here are two auxiliary exercises from Julien Pineau at Strongfit that you can add before and after class to help improve the positions and strength in your shoulders.  

The key here is that you are strengthening the triceps, lats, and biceps under tension at end ranges.  Start off with light weight…



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