Blog

The Week Ahead – 02/10/25

Team, Damn, just when we were getting our running groove going there might be more snow! Lucky for us the temps are "higher" than last time, and our running this week is Friday. All the [...]

Friends, The week ahead and commentary: Monday - Keep it simple yet challenging... Medium distance AMRAP with Squat Clean at 185/125, chest to bar pull-ups or bar muscle up option, and 200m run. Prior to [...]

The Week Ahead – 1/27/25

Friends, Looks like some above-freezing temps, so we'll start the week getting back outdoors. The week ahead: Monday - Strength is Floor Press and inclined seal row. Can you go heavier on floor Press than [...]

The Week Ahead – 1/20/25…

Team, Friends, Old Citzyens, I hope you're hanging in there... it's dark, icy, everybody is sick... but there's a ton of reason for excitement: the CrossFit Open starts on 2/27! I like to think we've [...]

The Week Ahead 1/13/25…

Team, Let's hit the new year running. Although not too literally... you can thank the snow. The week ahead: Monday - After talking about it for a bit, we've finally got pistols to start the [...]

The Week Ahead 1/6/25…

Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their blood flowing, we'll have OPEN GYM from 10-12. Monday WAS [...]

WOD

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STRENGTH A1 - Bulgarian Split Squat 4x5 A2 - Supinating DB Row 4x10/Arm WOD 5 Rounds 90s work/90s rest 50 Double Unders Max Hang Power Snatch (115/75)

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WOD For Time 40 Push-Up 2 Rounds Row 1.5k 20 Deadlifts (225/155) 20 Renegade Row (2x50/2x35) 40 Push-Up MOBILITY A1 Banded Couch Stretch 1x90s/Side A2 Butcher Block 1x60s

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DOUBLE STRENGTH A1 Back Squat 8-8-5-5 A2 Landmine Twist 4x20 (20/10) B1 - Tall Kneeling Landmine Press 4x10 (55/40)* *weight not including barbell B2 - Wide Grip Pull-Up 4x5 @ weight 4x5 @ strict 4x5 [...]

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Core Strength A1 - Top Support Leg Raise 3x10-20* *Scale to Knee Tuck A2 - Side Plank Leg Raise 3x30s* *Scale to Bent Knee Side Plank Leg Raise WOD 4 Rounds 6 Chest to [...]

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Partner WOD Easter Egg Hunt!!!* *Find an egg that's a different color from your partner! 4 Rounds of AMRAP 9 1 - Team 800m Run AMRAP Easter Egg 1 2 - 1000m Row AMRAP Easter [...]

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Strength A1 - Bench Press 4x8 A2 - Barbell Yates Row 4x6 EMOM 20 30s work/30s rest 1 - Max Barbell Curl (45/35) 2 - Max Barbell Skull Crusher (45/35) 3 - 1x12 Bench Dip [...]

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