Blog

The Week Ahead – 041425

Friends, the week ahead: Monday - Double Strength day. Clean and Jerk and Front Squat. Tuesday - No strength and a longer WOD. In fact, I think one of the longer AMRAPs we've done in [...]

Friends, Hope you're all loving the Spring. And thanks to all who came out to Spikeball at Stanton Park on Saturday. Too much fun. As you continue to work through our programming, remember that we [...]

The Week Ahead – 3/31/25.

Team, Friends, Happy April! We've got a great week of training ahead. With regards to last week, I'm sure some of you who read our blog weekly noticed a few workouts that looked different from [...]

The Week Ahead – 3/24/25

Friends, Team, We hope everyone has been enjoying the lovely weather and the equally lovely workouts. The week ahead: Monday - Cindy + Rowing. Lots of volume on pull-ups, push-ups, and air squats. At our [...]

The Week Ahead – 3/17/24

Team, Friends, Amazing work by so many over the last few weeks... the Open pushed us, and our community rallied around the challenge. Thanks for making this all so much fun. The week ahead: Monday [...]

The Week Ahead – 3/10/25

Team, It's looking like it's going to be a beautiful week. Friday marks the final CrossFit Open WOD. Remember, we'll wait until Thursday's announcement to plan our Saturday Partner WOD. No double strength this week. [...]

WOD

041425

STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean and Jerk B1 - Front Squat 4x5 B2 - DB Bent Over Row 4x10/Arm

041225

Partner WOD EMOM 20 Alternate Rounds (10 each) 3 Hang Power Clean (155/105) 6 Side Shuffle 9 Push-Up Max Effort Burpees *score is total burpees Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher [...]

041125

WOD 4 Rounds for Time 21 DB Deadlift (2x50/2x35) 15 Pull-Ups 9 DB Front Squat (2x50/2x35) Shoulder Prehab A1 - DB Trap-3 3x10 (10/5) A2 - Half Kneeling Band T-Spine Rotation 3x10/side [...]

041025

Core Strength EMOM 9 1 - 1x15 PVC Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse* *Easy? Add DB to hips WOD 3 Rounds for Time [...]

040925

Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ @ banded B1 - Barbell Reverse Lunge 4x14 (7/leg) B2 [...]

040825

Snatch Warm-Up A1 - Tall Snatch 3x3* *Empty Bar/Minimal Weight A2 - Overhead Squat 3x8* *Empty Bar/Minimal Weight WOD 12 Rounds 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m

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