Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
5-10 Tempo Push-Ups @ 20×1
15 Tuck-Ups or V-Ups
1 min Sandbag Bear Hug Hold
400m Jog
Notes
Those doing the Open workouts should perform the movements for quality. If you are not working out tomorrow, feel free to increase your pace and intensity to maximize your training time today!
FLOATER STRENGTH
A. Pause Bench Press 3×8, Across
B. Front Squat 3×5, Building
C. Sumo Deadlift 4×6-8, Across
D. Hang Power Clean or Hang Power Snatch 5×3, Building
Notes
Tomorrow is Open WOD 26.2: DB overhead walking lunges, DB snatches, pull-ups, chest to bar pull-ups, and ring muscle ups.
Choose one lift that best rounds out your training week. Athletes may superset with a non-interfering movement.
If planning to workout Saturday, consider going lighter and focusing on technique over intensity/load today.
(CrossFit Open Season )

Nate and Coach David looking groovy last week at FNLs
Come to Friday Night Lights tonight!!!
Tonight we’ll be running 4 heats of 26.2 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 80s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.
Week 12 FNL theme: 80s Night🕹️
Don’t touch that dial — it’s 80s Night! Dust off your shoulder pads, tease that hair to the heavens, and bring your most radical outfit. We’ll be rocking out to classic 80s jams with nostalgia on the big screen. Best dressed + top male and female scores at Friday Night Lights take home gym swag and beverages. Cowabunga!
If you’re registered for the Open Sign up for Friday Night Lights
- FNLs are for folks registered for the Open through CrossFit HQ
- Use this link
- Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.








