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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

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DOUBLE STRENGTH A1 Back Squat (2) 5-5-5-5 A2 Half Kneeling Medicine Ball Throw (2) 4x8 B1 Bench Press (4) 5-3-1-1 B2 KB Pendlay Row (1) 4x10

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STRENGTH A1 Strict Press (2) 4x5* *from floor A2 Weighted Pull-Up (*) 3-3-1-1 or 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band WOD "Annie" 50-40-30-20-10 Double Unders AbMat Sit-Ups

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STRENGTH A1 Power Position Power Clean 3-3-3* *10 Minutes Build to WOD Weight WOD 10 Rounds for Time 2 Power Clean (205/135)* 6 DB Snatch (1x50/1x35) Run 100m Rest 60s *Scale first to high weight [...]

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Partner WOD You Go I Go AMRAP 22 8 Rounds (4 Each) 8 Side Shuffle Run 100m then 8 Rounds (4 Each) 5 Front Squat (135/95) 8 DB Renegade Row (2x50/2x35) 10 Wall Balls (20/14) [...]

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STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise B1 Kipping HSPU Practice (1) 8 Minutes/3 Sets Practice WOD [...]

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STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Supinating Bent Over Row (2) 4x8/Arm WOD 3 Rounds 20 Overhead Lunges (10/10)(1x53/1x35) 15 AbMat Sit-Ups 8 Double Push-Up Burpee 12 Minute Cap

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