Blog

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 [...]

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 [...]

The Week Ahead – 2/24/24

Team, Hope everyone is ready to hit another strong week of training! Here’s what’s coming up: The Week Ahead: Monday – We kick things off with “Ghost”, a Crossfit Benchmark where the score is total [...]

WOD

071825

WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 Double Unders 40 Walking Lunge 20 Toes to Bar Player's [...]

071725

Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 (See this as HSPU kip practice) WOD Diane Stuff 2.0 [...]

071625

Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10

071525

Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 Single Arm KB Swings (53/35) Run 100m

071425

wOD "Artie" (Old City Benchmark 25.2) AMRAP 20 5 Pull-Up 10 Push-Up 15 Air Squat 5 Pull-Up 10 Thruster (95/65) Mobility A1 Banded Couch Stretch 1x90s/Side B1 Straddle Pancake Stretch 1x120s

071225

Strength/Core A1 KB Suitcase DL 3x12/side (1x70/1x53) A2 Landmine Twist 3x20 (65/50) Partner WOD You Go I Go - Divide However 3 Rounds for Time 30 Power Snatch (75/55) 50 AbMat Sit-Ups 200m KB Farmer's [...]

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