Programming Week of 240219
Last week of repeating Open WODs.
Programming Week of 240219 Read More »
Programming Week of 240212
Monday back to back EMOMs of strength and skill work. Tuesday gets heavy on the barbell. Wednesday OPen Repeat. Thursday cardio reset. Friday 30min EMOM with the stones!
Programming Week of 240212 Read More »
Programming Week of 240205
Monday starts off the week with upper body push/pull and fun with EMOMs. Tuesday brings some QT with the barbell snatch. Wednesday we repeat Open WOD 20.2. Thursday regulates with long aerobic intervals. Friday fires up the barbell. Check back to see what Coach Shaun has lined up for Saturday.
Programming Week of 240205 Read More »
Programming Week of 240129
Monday hits with a 7 RFT grind. Open repeat WODs Tuesday and Friday this week. Wednesday challenges you to get after it!
Programming Week of 240129 Read More »
Programming Week of 240122
Changing the order around this week. Monday starts the week with our negatives and clean skill/strength work. Tuesday long aerobic flow AMRAP. Wednesday CF Open repeat day. Thursday is similar to the previous week, but different. Friday another aerobic flow with a chance to push some weight around, literally.
Saturday houses your second CF Open repeat of the week.
Programming Week of 240122 Read More »
Programming Week of 240115
Partner action for the Monday holiday. Open repeats of Tuesday and Friday this week. Continuing to build our cleans mid week. Active recovery on Thursday with Aerobic intervals and yoga.
Programming Week of 240115 Read More »
Programming Week of 240108
Monday gets the systems primed with midline and shoulder work. Tuesday is your first OPEN repeat of the week, 13.2. This is NOT a test. Wednesday is your chance to throw some weight around and work on gymnastics skills. Thursday aerobic intervals lead into a Friday Aerobic repeat WOD. Saturday is the day to TEST and get after Open WOD 21.1.
Programming Week of 240108 Read More »
Programming Week of 240101
2024!
The CrossFit Open 24 starts in 8 weeks. Each week we will repeat at least one Open wod from passed years. This week we have 2!
Programming Week of 240101 Read More »
Programming Week of 231225
Last week of 2023. We finish up the short deadlift cycle with a heavy 1rm or a heavy 3rm. We also have our final SPRINT day of the year mid week. The rest of the week presents opportunities to move your bodies! New Year’s Eve we have a team marathon row challenge. Sign up at the whiteboard.
Programming Week of 231225 Read More »
Programming Week of 231218
Monday: t2b endurance work
Tuesday: building on deadlifts. Next week we’ll work on heavy single again. If you have no interest in doing a 1rm DL don’t worry, we have a plan for you! Don’t let that deter you from coming in to Tuesday’s WOD.
Wednesday: Last GRUNT work of 2023!!
Thursday: QT with damper settings.
Friday: sorry not sorry
Saturday: get festive with your gym attire!!!
Programming Week of 231218 Read More »
