Blog

The Week Ahead – 2/17/24

Team, I hope you all are doing well! I made a mistake last week and mentioned 1 RM Snatch would show up this week. I was wrong, and it will show up next week. For [...]

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 [...]

WOD

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STRENGTH A1 Back Squat E2.5MOM x 6 3 Back Squat (heavy) 4 Seated Box Jump B1 Half Kneeling Landmine Press 4x5/arm (90/55) B2 Barbell Pendlay Row 4x10 (155/105)

071025

STRENGTH A1 Bench Press 4x8 A2 Powell Raise 4x10/arm WOD 3 Rounds 40 Double Unders 20 DB Reverse Lunge (2x50/2x35) 10 Double Push-Up Burpee 13 Minute Cap

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STRENGTH A1 - Turkish Get Up 2-2-1-1 WOD 8 Rounds 4 Thrusters (135/95) 8 Pull-Ups Run 100m Rest 1 Minute 22 minute cap

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Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg V-Ups --- Beach Muscles EMOM 9 1 - 1x15 Bench [...]

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Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* *If easy, can try straight legs) WOD Diane-Prep 4 Rounds [...]

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STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB Front Rack Lateral Step Up 4x6/Leg (1x53/1x35) [...]

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