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!
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WOD
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.
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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.
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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.
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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!
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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.
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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!!!
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Programming Week of 231211
After this week we have one more week each of GRUNT and SPRINT work.
We will continue to build our deadlifts for the remained of 2023.
Friday presents an opportunity to work on your rope skills: practice your feet wrap, grip strength, the lean back, or even your legless climbs!
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Programming Week of 231204
Monday kicks off the week with short AMRAPs. Tuesday gets us lifting heavy. Wednesday GRUNT work. Easing towards Friday. Holiday Party this Friday!
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Programming Week of 231127
We are in the holiday season. Easing into the week with EMOMs and AMRAPs. Mid week brings around a repeat SPRINT day. Thursday is a chance to get in some QT with your favorite cardio machine. Rounding out the week with another repeat. This repeat is FOR TIME!
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