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The Week Ahead – 4/7/25
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. [...]
The Week Ahead – 3/3/25
Team, Week One of the Open is gone in a whirlwind, and we're on to the second challenge this Friday. If you haven't already, I think our Facebook/Instagram had a few snippets of Friday Night's [...]
WOD
061725
Double Strength A1 Front Squat 5-5-5-5 A2 KB Pullover 4x12 (53/35) B1 Lateral KB Front Rack Step Up 4x6/Leg (24"/20")(1x53/1x35) B2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negative 4x8+ [...]
061625
Core Strength A1 - Landmine Twist 3x20 (60/50) A2 - Suitcase March 3x30/Side (1x70/1x53) WOD 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start
061425
Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder to Overhead (135/95) 9 Pull-Ups
061325
STRENGTH A1 - Back Squat 8-8-5-5 A2 - Yates Row 4x12 B1 - Barbell RDL 4x8 B2 - Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives
061225
Core Strength A1 - Landmine Twist 3x20 (60/45) A2 - KB Suitcase March 3x30 Steps/Side (1x70/1x53) WOD AMRAP 17 50 Double Under 16 KB Front Rack Reverse Lunge (2x53/2x35) 12 Toes to Bar [...]
061125
Strength A1 Pause Floor Press 4x5* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD 4 Rounds for Time Run 800m 11 Burpee Pull-Ups 28 Minute Cap
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