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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 [...]

The Week Ahead 1/6/25…

Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their blood flowing, we'll have OPEN GYM from 10-12. Monday WAS [...]

WOD

090925

STRENGTH A1 - Strict HSPU (1) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Pull-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]

090825

Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball Deadbug Deadlift 5-5-5... 8 Minutes to Work to WOD Weight [...]

090625

Partner WOD You Go I Go For Time 80 Sumo Deadlift High Pull (75/55) 80 Ring Rows 80 Box Jump (24"/20") 80 DB Curl and Press (2x20/1x10)* *Every 2 Minutes, Including Start - 5 Burpees [...]

090525

DOUBLE STRENGTH A1 Zercher Squat (3) 5-5-3-3 A2 Lateral Medicine Ball Throw (3) 4x8 (10/6) B1 Landmine Press 4x8/Arm (80/55) B2 Yates Row 4x12

090425

Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 Barbell Shoulder Extension 2x5 reps @ 5s Hold [...]

090325

STRENGTH A1 Chest to Wall Handstand Hold (3) 4xMax* *Accumulate at least 90s over 4 attempts, or scale to box **Progress to Feet Switches or Partner Assisted Free-Standing A2 Wide Grip Pull-Up (3) 4x5 @ [...]

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