Monday 2/10

Fitness

A) E3M x 5 sets:

– 5 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E3M x 4-8 sets:

– 200m row

– 6 alternating DB snatch

– 6-9 hanging knee raise

– 9 push-ups

Performance

A) E3M x 5 sets:

– 5 bench press @ 2-3 RIR

– 3-5 strict pull-ups (weighted if able)

*Should be around 70-80%. 

B) E3M x 4-8 sets:

– 250/200m row

– 6 alternating DB snatch (50/35)

– 6-9 toes to bar

– 9-12 push-ups

Tuesday 2/11

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) E60S x 10-20 sets:

– 7 RKB swings 

– 5 wallballs 

– 3 burpees or up/downs

*RX+ use 70/44 KB

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR

*Should be around 75-80%. Heavier than last week.

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 wallballs (20/14)

– 3 burpees to target

*RX+ use 70/44 KB

Wednesday 2/12

Fitness

E5M x 6-10 sets:

Station 1: 

– 200m row

– 12 DB/KB thrusters

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 24 or 36 single unders

Performance

E5M x 6-10 sets:

Station 1: 

– 250/200m row

– 12 DB/KB thrusters (35/25s)

– 200m run or 500/400m bike

– 12 pull-ups

Station 2:

– 250/200m row

– 12 lemon squeezes

– 200m run or 500/400m bike

– 36 double unders

Thursday 2/13

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets –

– 10 bird dog rows R

After even sets:

– 10 bird dog rows L

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

– 12 DB SA hang power cleans (6/side)

– 12 box step-ups

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a heavier set of 5

B) E5M x 3-5 sets:

– 400m run

– 16 DB SA hang power cleans (8/side @ 50/35)

– 12 box jump overs (24/20”)

Friday 2/14

Fitness

A) E2M x 8 sets:

Odd sets – 

– 8-12 incline DB presses

– 8-12 incline DB rows

Even sets- 

– 16 single KB front rack reverse lunges

*Switch arms at 8 reps

Performance

A) E2M x 

Sets 1-4: 1 hang clean pull + 1 hang power clean + 1 power clean

Sets 5-8: 1 hang power clean + 1 power clean

Fitness & Performance

B) Strength Option:

3-4 sets for quality:

– 1 length hand over hand vertical sled pull

– 8-12 BB good mornings

– 12-16 ring tricep extensions

– 12/side SA KB suitcase high steps

OR

Conditioning Option

8 sets:

– 500m row/ski or 1000m bike

R90S

*Goal is to keep pace/500m within +/- 5 sec throughout

Saturday 2/15

Fitness

TBA

Performance

TBA

Sunday 2/16

10-12pm Open Gym

Be on the lookout for an email with details about how to sign up for the 2025 CrossFit Open as well as how to order your Open t-shirts!

Monday 2/3

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 8-12 dips

– 6/side SA ring rows

B) “Running Fran”

3 rounds for time:
– 400m run

– 15-12-9 

• DB thrusters
• strict pull-ups

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR

*Should be around 70-80%

B) “Running Fran”

3 rounds for time:
– 400m run

– 21-15-9 

• thrusters (95/65)
• pull-ups

Tuesday 2/4

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB strict presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

*Presses should be heavier than 1/17

Fitness

B) E60S x 10-20 seconds:

– 4 SA DB power clean + push push press (2/side)

– 3 hanging knee raises

– 2 or 4 box step-ups

Performance

B) E60S x 10-20 seconds:

– 3 power clean + push jerk

– 3 toes to bar

– 3 box jump overs (24/20”)

*Partner with equipment to save space.

Wednesday 2/5

Fitness

A) E2M x 8 sets (4 each)

Odd: 

– 8-12/side SA DB bench press

Even: 

– 8 double KB pause front squats

– 8-12 tall kneeling banded lat pull-downs

B) E3M x 4-8 sets:

– 12/9 cal row

– 3 up/down DB devil cleans

– 9-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang (squat) snatch 

Sets 5-8: 1 (squat) snatch

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 DB devil cleans (35/25s)

– 12 wallballs (20/14)

RX+ perform 15/12-5-15 rep scheme

Thursday 2/6

Fitness

E5M x 6-10 sets:

Station 1: 

– 200m row

– 20 air squats

– 200m row

– 15 push-ups

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings

– 200m run or 500/400m bike

– 30 single unders

Performance

E5M x 6-10 sets:

Station 1: 

– 250/200m row

– 20 air squats

– 250/200m row

– 20/15 push-ups

Station 2:

– 200m run or 500/400m bike

– 20 RKB swings (53/35)

– 200m run or 500/400m bike

– 40 double unders

Friday 2/7

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts (controlled descent)

– 8-12/side half kneeling DB press

– 16 alternating KB gorilla rows

*RDLs @ 55-65% 1RM deadlift (heavier than last week)

B) Strength Option

3-4 sets for quality:
– 8/side front foot elevated split squats

– 12-16 DB tricep rollback extensions

– 8-12 BB drag curls

– 8/side banded chops

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 RKB swings

– 8 push-ups

– 6 alternating goblet hold/prisoner reverse lunges

Saturday 2/8

Fitness

TBA

Performance

TBA

Sunday 2/9

10-12 Open Gym