Workout of the day
Closed Monday, Programming for 2/21-2/24
Hi Y’all! Prom was an absolute blast, and we’re already thinking about a Spring Cleaning BBQ event as the weather gets warmer. It was great to see so many of y’all come out for the party, and so many of you went HARD on your outfits!
We’ve been settling in to what’s built to be a very basic strength building cycle on our lifts, plus some general engine building in the WODs. It’s also the CF OPEN Season once again, and that means the Friday workouts are even MORE unknown and unknowable than usual! The workouts get published on Thursday night around 9pm on open.crossfit.com – but by 630am Friday you can bet I’ll have a plan ready to help you get after it! For most of you this is your first CF Open season, and it’s a fun chance to get a feel for what the “competitive” aspect of CrossFit can be like.
Note: We’re not coaching any group classes on Monday for the holiday.
MONDAY
Closed
TUESDAY
Strict Press 3-3-3-3-3 @70-75% 1RM
WOD: AMRAP 18
5 Handstand Push-Ups
10 Pull-Ups
20 goblet Squats (53/35)
WEDNESDAY
Deadlift 5-5-5-5-5 @70-75% 1RM
WOD: 42-30-18 reps for time of:
Row calories
Single Dumbbell box step-ups (50/35)
THURSDAY
Back Squat 5-5-5-5-5 @70-75% 1RM
WOD: AMRAP 12
1 box jump, 1 burpee
2 box jumps, 2 burpees
3 box jumps, 3 burpees
4, 4, 5, 5, etc – add one rep each round
FRIDAY
Unknown and Unknowable, 23.2 style