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

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WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High Quads/Hips* 1x90-120s/leg *Let go and breathe. Move less A2 Band [...]

081825

STRENGTH A1 Half Kneeling Landmine Press 4x5/Arm A2 DB Bent Over Row 4x10/Arm WOD 15-12-9-6-3 Push Press (95/65) 5 Strict Chin-Up 12 KB Front Rack Lunges (2x53/2x35)

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Partner WOD You Go I Go 8 Rounds (4 Each) 5 DB Clean and Overhead (2x50/2x35) 8 Side Shuffle then 8 Rounds (4 Each) DB Thruster (2x50/2x35) 20 Double Unders then 8 Rounds (4 Each) [...]

081525

DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted Pull-Up 3-3-1-1 4x5+ @ Strict BW 4x5 @ 5s Negatives [...]

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STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 KB Pullover 4x12 (53/35) WOD AMRAP 20 Run 400m 12 Toes to Bar 16 Renegade Rows (2x50/2x35)

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STRENGTH A1 Power Position Power Clean 10 Minutes Build Towards WOD Weight 2-2-1-1 WOD Chief Stuff 1.0 6 Rounds 2 Minutes AMRAP/1 Minute Rest 1 Power Clean (185/135) 5 Push-Up 6 KB Front Rack Squat [...]

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