Blog

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 [...]

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 [...]

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 [...]

The Week Ahead – 02/03/25

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 [...]

WOD

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Skill/Strength A1 Weighted Chin-Up 3-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Neg A2 Kipping Handstand Push-Up Practice 3x3-5* *Practice for WOD WOD For Time 40 Box Jump Over (24"") 30 KB Front Rack [...]

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Double Strength A1 Sumo DL 4x5 A2 Paralette L-Sit 4x30-60s* *Hands on DBs, scale by lifting feet with band B1 Bench Press 4x5 B2 KB Pullover 4x12

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Strength A1 Strict Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 DB Supinating Bent Over Row 4x10/Arm WOD "Jackie" For Time Row 1k 50 Thrusters (45/35) 30 Pull-Ups [...]

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Partner WOD 20 Rounds (10 Each) You Go I Go 5 Deadlift (185/135) 3 Burpee Pull-Up 15 Double Under Mobility A1 - Cobra Pose 2x60s A2 - Pancake Straddle 2x60s

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WOD 24 Minutes 4 Minute Cal Bike 1 Minute AbMat Sit-Up 1 Minute DB Floor Press (2x50/2x35) 4 Minute Cal Row 1 Minute AbMat Sit-Up 1 Minute Push-Ups 4 Minute Cal Bike 1 Minute AbMat [...]

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DOUBLE STRENGTH A1 Strict Matador Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 Weighted Pull-Up 3-3-1-1 @ Weight or 4x5+ @ Strict EMOM 16 1 - 5 KB Complex* [...]

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