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 reps completed at the end. Five rounds of four minutes featuring rowing, burpees, & double-unders! Afterward, we have some mobility work to open up the hips and shoulders.
Tuesday – To enhance control and positioning, we have the Pressing Overhead Squat. Then, we build up to a 1RM Snatch. Whether you’re refining technique or going for a PR, move with intention. What about the WOD? 7-minute AMRAP of max-effort walking lunges. No hands, just legs—embrace the burn!
Wednesday – Midweek brings core strength work with an EMOM of Half-Kneeling Wood-chops & Plank Drag Through. Then, we take on Double Helen—twice the running, KB swings, and pull-ups. Expect your lungs to burn and forearms to light up!
Thursday – Double Strength Day. Front Squat paired with Half-Kneeling Landmine Presses to reinforce shoulder stability. For the second part of the day, you’ll have Barbell RDLs and DB Bent-Over Rows. This will leave your back and hamstrings feeling stronger.
Friday – The CrossFit Open 25.1 workout drops! No spoilers yet, but expect a classic Open-style test that will challenge your strength, gymnastics, and cardio. Bring the intensity and be ready to throw down!
Let’s get after it this week—focus on consistency, embrace the grind, and let’s see some PRs. Let me know how you’re feeling, and I’ll see you all in class!
Juell