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

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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)

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Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 Strict Pull-Ups 10 V-Ups 25 Double Unders

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Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort Skull Crusher WOD Partner WOD You Go I Go AMRAP [...]

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Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s

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WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups

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Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor Press (2x50/2x35) 20 Ring Rows

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