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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Partner WOD You Go I Go 20 Rounds (10 Each) 8 DB Power Clean and Overhead (2x50/2x35) 20 Bodyweight Reverse Lunges 10 AbMat Sit-Ups then 6 Rounds (3 Each) 100m Farmer's Carry (2x50/2x35) 32 Minute [...]

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DOUBLE STRENGTH A1 Back Squat (3) 8-8-6-6 A2 Kickstand Rotational Row (2) "Lawnmowers" 4x12/Arm B1 Barbell RDL (2) 4x6 B2 Weighted Matador Dip (2) 8-8-6-6

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WOD 2 Rounds for Time Run 1200m 20 Overhead Squats (45/35) 100 Double Unders Mobility A1 - Wall Pigeon 1x90s/Side A2 Seated Barbell Shoulder Extension 1x60s

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STRENGTH Core Strength A1 Landmine Rotation (*) 4x20 (70/50) A2 Top Support Leg Raise 4x10-15 WOD 5 Rounds 5 Deadlift (275/205) 10 Burpees 7 Minute Cap

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STRENGTH A1 Ring Push-Up 4x8* *scale to band, then floor A2 Powell Raise 4x10/arm WOD AMRAP 15 5 Wall Walk 20 Ring Rows 20 KB Box Step Ups (53/35)(24"/20")

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Strength/Skill A1 Weighted Chin-Up 3-3-1-1 A2 Power Position Power Snatch 3-3-2-2-1... (Building towards WOD weight (or heavier)) WOD 12 Rounds for Time 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m *21 Minute Cap

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