Sunday 2.22.26

Workout of the Day

FLOATER STRENGTH (A)

A. Power Clean and Jerk, Heavy Double
B. Front Squat, Heavy Double
C. Deadlift, 4 x 6-8
D. Wide Grip Bench Press, 4 x 3-5
E. Rear Foot Elevated Split Squat, 4 x 6-8 ea side

Notes
Tomorrow we have single leg RDLs, DB bench press, double unders, and biking.

FSQ: Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.

Deadlift: Aim to go heavier than last week’s 4×10 if you completed it.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.

STRENGTH (B)

3-4 Sets
Rope Sled Pull + Push

Notes
Perform 2-3 warm up sets + 3-4 tough sets of one hand-over-hand rope sled pull and a sled push back. The sets can be building or across.

While resting and waiting your turn for the sled again, you can opt to bike @ RPE 3-5 to keep your legs moving.

(Group Class Programming WK6/8 )

ǝuolɐ puɐʇspuɐɥ oʇ ǝʞᴉl ʇ,uop uosᴉll∀ puɐ llᴉſ

⛄️ Blizzard Monday Morning Cancellations ⛄️

Due to the forecasted blizzard conditions from Sunday into Monday, we’ve decided to cancel Monday morning group classes and Open Gym until 12pm as well as Diapers & Dumbbells. This will give us more time to travel, shovel and assess the staffing availability given the conditions and accumulation. We will run a 12pm CrossFit class and if it fills up we can also offer a 1pm as well.

Noah wants you to come to his warehouse party!