Workout of the Day
FLOATER STRENGTH
A. 1 Power Clean + 1 Hang Squat Clean + 2 Jerks x 6 sets, building
B. Front Squat, 4-3-2-4
C. Deadlift, 4-3-2-4
D. Wide Grip Bench Press, 4 x 3-5
Notes
Tomorrow we have double unders, rowing, and burpee box jumps.
FSQ+DL: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across. This is the same programming as last week so aim to add reps or go heavier if this is your second exposure.
METCON
For Time
18-15-12-9 Reps Each of
Kipping Pull-ups
Back Squats (115/75#)
Notes
Is this Fran’s cousin??
Intent < 7 min.
Pull-Ups: 54 reps total. Choose a scaling option that allows you to attack the workout with 1-2 sets each round.
A. 15-12-9-6 (42 reps)
B. 10-8-6-4 Strict (28 reps)
C. 18-15-12-9 Jumping
D. 18-15-12-9 Bent Over Rows with Barbell
BSQ: Very light. The barbell will come from the floor. Choose a weight you are comfortable power cleaning and getting to the back rack position. Athletes should aim to go unbroken with paced reps on the barbell for the entire workout.
(Group Class Programming WK3/8 )
Zak rowin’ like a renegade
Gym will Open at 10am today
Due the weather forecast we’ll be opening the gym at 10am today- did we blow it? We’ll see and keep ya’ll updated if things change later in the morning. Stay safe ya’ll.
Countdown to The Open… 4 Weeks!
The CrossFit Open starts on Thursday, February 26. This will be our 16th year participating as a gym. Like years past, we’ll be running the workouts in Saturday group classes as well as Friday Night Lights and DIY Open Gym opportunities. Stay tuned for more details about what we’ll be doing in house, but for now, go ahead and register for the Open!
Register Here!
The 2026 CrossFit Games season starts with the Open — the first qualifying stage. Any athlete who wants to compete at the CrossFit Games must start with the Open. Anyone, regardless of fitness level, is invited to join the largest participatory sporting event on Earth, where all members of the CrossFit community will have an opportunity to participate in the competition season.
Participants will complete three workouts over the course of three weeks. The workouts are released on the CrossFit Games website on Thursdays, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up by affiliate, age, or worldwide by viewing the CrossFit Games Leaderboard.
The Open brings the CrossFit community together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. It’s the time of year when we see many people achieve significant firsts: PR snatches, thrusters, muscle-ups, toes-to-bars, handstand push-ups, and double-unders, as a few examples. The Open will provide you with data on your performance in the gym, which can guide you when setting goals for the following year.
If you’re not in it to win it, the Open is a way to check in on your fitness, hold yourself accountable, stay motivated for the upcoming year, accomplish personal goals, and celebrate with your community. Completing all three Open workouts will also award you a level for the Community Cup competition later in the year.