Workout of the Day

03.02.26

open prep wk 4 day 1

back squat
- 6 sets : 3 pause back squats + 2 back squats
shoulder press
- 3 sets : :30 hold at top + 5 shoulder press
2 sets of each
- 10 Bulgarian split squats
- 10 single leg touch downs
- 10 single arm db press
- 100ft overhead kb carry

03.01.26

5 rounds w/partner (40-min)

500m ski/row
40 kb swings
30 cal bike
200ft walking lunge step *switch every 50ft

02.28.26

CrossFit Games Open 26.1.

you can still register for the open…click here

12-min cap

For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

02.27.26

open prep wk 3 day 5

OPTION A

2 sets :

1-min any machine
5 inch worms (across gym)
5 single arm db deadlift
10 lateral hops over DB
stretch

CrossFit Open 24.1

15-min cap

21 Dumbbell Snatches (arm 1) (50/35 lb)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches (arm 2) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches (arm 1) (50/35 lb)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 1) (50/35 lb)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 2) (50/35 lb)
9 Lateral Burpees Over Dumbbell

OPTION B

*this will be programming into Saturdays group classes

CrossFit Games Open 26.1.

12-min cap

For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

02.26.26

3 SETS:

10 Single Arm DB Press (pause @ top/lockout)
15 Overhead Lat Raise
100 ft Overhead KB/DB Carry

for time (35-min cap)

2 ROUNDS

100 Double Unders
50/40 Cal Row
25 Wall Ball

Rest 2 min

2 ROUNDS

25/20 Cal Bike
20 DB Box Step Overs (2 DBs – 50/35)

Rest 2 min

1 ROUND

50 Double Unders
25/20 Cal Row
25 Wall Ball
15/12 Cal Bike
20 Box Step Overs

02.25.26

open prep wk 3 day 3

SNATCH

3 sets – 6/10 rpe
- 1 pull + 1 floating + 1 pause OHS
3 sets – 7/10 rpe
- 1 power snatch + 1 OHS
3 x 3 : touch n go power snatch
- Work on cycling the bar, keep vision forward & focused, feel balanced, breathe with rep.

6 rounds (16-min)

3 power snatch (135/95)
6 t2b
9 box jump overs

02.24.26

open prep wk 3 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

10 bench press (3 second pause at top) + 12 kb gorilla row (6 each arm, HEAVY)
6-8 strict pull ups + 12-15 push ups *(increase difficultly, reps or weight)
6 sumo deadlift + 12-15 db chest fly

3 rounds : emom

set 1 – 2 : 14 db hang clean & jerk + 7 burpees over db
set 3 – 4 : 15/12 cal bike
set 5 : rest

02.23.26

SNOW DAY

Classes are cancelled due to weather

02.22.26

3 rounds (35-min)

100ft sandbag walking lunge steps
20 box jumps
30 hand release push ups
40 cal bike (5-min cap)

02.21.26

1000m row/ski

12 rounds w/partner : alternating movements

5 power snatch (115/75)
10 bar facing burpees
15 deadlift (115/75)

1000m ski/row

02.20.26

open prep wk 2 day 5

Toes to Bar Progressions / Efficiency

2 Sets :

Option A : “Working on toes to bar”

:10-:20 hanging hollow body hold
5-10 strict knee raises
practice controlled kip knees to elbow

Option B : “Have toes to bar”

3–5 strict leg raises (slow & controlled)
:20 – :30 : static hold – hanging knee/leg raise
practice controlled kip toes to bar

CrossFit Games Open 20.2

20-min amrap

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

02.19.26

open prep wk 2 day 4

3 sets :

10 scap lat raise
15 bent over lat raise
20 overhead front raises

2 rounds (35-min)

600m ski/row
60 kb swings
400m row/ski
40 wall ball
20 cal bike
20 burpee to target