Join us this Friday at 5:45 pm for Friday Night Lights as the gym takes on the first workout of the 2026 CrossFit Open! We need judges and cheering spectators!
Monday 2/23
Fitness & Performance
A) E4M x 4 sets:
– 8/s split squats (rear foot elevated or regular)
– 8-16 tough push-ups
– 8-12/s SA half kneeling banded lat pull-downs
*Push-ups can be elevated, hand release, deficit, weighted
Fitness
B) E2M x 8-12 sets…
Odd: 12/9 cal row + 5 up/down DB devil press
Even: 12/9 cal row + 10 box step ups
Performance
B) E2M x 8-12 sets…
Odd: 15/12 cal row + 5 DB devil press (35/20s)
Even: 15/12 cal row + 10 box step ups w/ medball (20/16” w/ 20/14)
Tuesday 2/24
Fitness & Performance
A) E4M x 4 sets:
– 8/s SL/SA KB Romanian deadlift (split stance or rack assisted)
– 8-12 dips (tough – bench/box, banded, weighted)
– 10/s bent over DB row
Fitness
B) 4 rounds for time:
– 400m run
– 20-15-10-5 RKB swings
Performance
B) 4 rounds for time:
– 400m run
– 25-20-15-10 RKB swings (53/35)
Wednesday 2/25
Fitness
A) E2MOM x 8 sets (4 each)
Odd sets:
– 10/s SA DB strict press
– 5/s banded pallof press @ 3030 tempo
Even sets:
– 5 KB batwing rows w/ 5 sec pauses
– 10 plate held alternating cossack squats
*Hold out plate to help counterbalance if needed
B) E90S x 10-15 sets:
– 20 single unders
– 6 SA DB hang power snatch
– 4 strict pull-ups
– 2 burpees
Performance
A) E2MOM x 8 sets
Sets 1-4: 1 high hang snatch + 1 hang snatch
Sets 5-8: 2 hang snatch
*Receive snatches in a squat if able
B) E90S x 10-15 sets:
– 20 double unders
– 3 hang squat snatches (95/65, 75/55)
– 3-5 pull-ups
– 3 burpees over the barbell
Thursday 2/26
Fitness
E8M x 2-3 sets (4-6 each)
Station 1:
– 200m run
– 16 air squats
– 8-12 toes to bar
– 200m run
– 16 SA DB hang power cleans (8/8)
– 12 up/downs
Station 2:
– 250/200m row
– 20 walking lunges
– 8-12 ring rows
– 250/200m row
– 12-16 push-ups
– 24 single unders
Performance
E8M x 2-3 sets (4-6 each)
Station 1:
– 200m run
– 20 air squats
– 12 toes to bar
– 200m run
– 20 SA DB hang power cleans (10/10 @ 50/35)
– 12 up/downs
Station 2:
– 250/200m row
– 20 walking lunges
– 12 ring rows
– 250/200m row
– 20/16 push-ups
– 32 double unders
Friday 2/27
CrossFit Open Workout 26.1
(TBA – Thursday)
+
3 rounds:
– 5/s TGUP sit-ups
– 10-15 banded tricep push-downs
– 20-30 sec side plank/side
– 20 alt DB bicep curls
Saturday 2/28
Fitness & Performance
TBA
Sunday 3/1
Open Gym 10-12pm