Monday 4/13

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-overs (w/ or w/o medball)

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 75-80% or 2+ RIR

*Heavier than 4/3

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

Tuesday 4/14

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 4/6

Fitness

B) 4 rounds for time:

– 400m run or 800m bike

– 9 dips

– 12 hanging knee raises

– 36 single unders

Performance

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 9 ring dips

– 12 toes to bar

– 36 double unders

Wednesday 4/15

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 12 SA DB hang power clean (6/6)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box step-overs

– 9 strict pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 200m row

– 12 SA DB push press (6/6)

– 16 prisoner reverse lunges 

Station 4:

– 200m run

– 24 single unders

– 12 abmat sit-ups 

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

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

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box jump overs (24/20”)

– 9 strict or 12 kipping pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 250/200m row

– 16 SA DB push press (8/8)

– 16 medball reverse lunges (20/14)

Station 4:

– 200m run

– 24 double unders (or single unders)

– 12 medball sit-ups 

Thursday 4/16

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang squat clean thrusters

Even sets: 12/9 cal row + 3-6 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 hang squat cleans

Sets 5-8: 1 hang squat clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 hang squat clean thrusters (95/65, 75/55)

Even sets: 15/12 cal row + 6 burpees over the barbell

RX+ use 115/75

Friday 4/17

Fitness

A) E3MOM x 8 sets:

– 3 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

Performance

A) E3MOM x 8 sets:

– 2-3 back squats @ 1-2+ RIR or 85+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 10/s SA banded tricep push down (small band)

– 5-10 strict hanging leg raises (bent or straight knee)

– 20 alternating DB curls

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run or 1000/800m bike or 500/400m row or ski

– 15 or 20 unbroken wallballs

– 10 tough ring rows

– 10 lemon squeezes

Saturday 4/18

Fitness & Performance

TBA

Sunday 4/19

10-12pm Open Gym

Monday 4/6

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 3/27

Fitness

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats

*scale reps to 3-6-9 if needed

Performance

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

*scale reps to 4-8-12 if needed

Tuesday 4/7

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 6 DB hang squat clean to thruster (35/20s)

– 9 toes to bar or hanging knee raises

RX+ perform CTB if kipping

Station 2:

– 200m run

– 6 burpee + box jump overs (or box burpee step-ups)

– 12 ring rows

Station 3:

– 250/200m row

– 3 DB devil presses (or up/down DB devil presses)

– 9 medball sit-ups (20/14)

Station 4:

– 200m run

– 24 double (or single unders)

– 12 prisoner reverse lunges

Wednesday 4/8

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) EMOM x 10-20 sets:

– 4 alt. SA DB power cleans (2/s)

– 4 dips

– 4 lemon squeezes

Performance

A) E2M x 8 sets

– 1 hang power clean + 1 front squat + 1 hang squat clean

B) EMOM x 10-20 sets:

– 3 power cleans

– 4 ring dips

– 5 lemon squeezes

Thursday 4/9

Fitness

A) E3MOM x 6 sets:

– 4 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

B) 3 rounds for time:

– 400m run

– 24-16-8

• RKB swings
• Wallballs

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 3 rounds for time:

– 400m run

– 30-20-10

• RKB swings (53/35)
• Wallballs (20/14)

Friday 4/10

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 10 lean back wall assisted DB curls

– 10-15 OH banded tricep push-down (green or red)

– 1 lap KB suitcase carry (tough but rigid)

OR

Conditioning Option

20 min AMRAP:

– 250/200m row or ski or 500/400m bike

– 12 plate ground to overhead (45/35)

– 12 box step-ups (20/16”)

– 6 burpee pull-ups (sub 3 burpees + 6 ring rows)

Saturday 4/11

Fitness & Performance

TBA

Sunday 4/12

10-12pm Open Gym

Monday 3/30

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E3M x 5-8 sets:

– 200m row

– 5 DB hang squat cleans

– 9-12 dips

Performance

A) E2M x 8 sets

– 1 hang power clean + 1 front squat + 1 hang squat clean

B) E3M x 5-8 sets:

– 250/200m row

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 9-12 ring dips

RX+ use 135/95

Tuesday 3/31

Fitness

A) E3MOM x 6 sets:

– 6 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

B) 5 rounds for time: 

– 200m run

– 12 wallballs

– 8 hanging knee raises

– 4 burpees

R60S

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 5 rounds for time: 

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

– 8 burpees to target

R60S

Wednesday 4/1

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 8 DB thrusters (35/20s)

– 8 kipping or 6-8strict pull-ups

RX+ perform CTB if kipping

Station 2:

– 200m run

– 8 box jump overs (24/20”) or step-ups

– 8 lemon squeezes

Station 3:

– 250/200m row

– 4 DB devil cleans

– 8 DB reverse lunges

Station 4:

– 200m run

– 24 double or single unders

– 12 ring rows

RX+ perform reps of 10 instead of 8s and 5 for the set of 4.

Thursday 4/2

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

B) E60S x 10-20 sets:

– 6 DB hang power snatches (3/3 @ 50/35)

– 6/4 push-ups

– 6 air squats

RX+ perform with reps of 8

Friday 4/3

Fitness

A) E3M x 6 sets:

– 4 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80% or 2+ RIR

*Heavier than 3/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 8/s box step ups w/ no push off

– 10/s SA banded tricep push-down

– 8/s banded pallof press

OR

Conditioning Option 

20 min AMRAP:

– 250/200m row or ski or 500/400m bike

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 up/downs

Saturday 4/4

Fitness & Performance

TBA

Sunday 4/5

10-12pm Open Gym

Monday  3/23

Fitness

A) E3MOM x 5 sets:

– 6 back squats (sub 8 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 wallballs

Even: 12/9 cal row + 6-9 strict pull-ups

Performance

A) E3MOM x 5 sets:

– 6 back squats @ 3 RIR or 75%

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 wallballs (20/14)

Even: 15/12 cal row + 6-9 strict or 9 kipping pull-ups

Tuesday 3/24

Fitness

A) E2M x 8 sets

Odd sets:

– 8 BB strict press

– 10/s bent over DB row

Even sets:

– 16 KB walking lunges

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB push press

– 4 hanging knee raises

– 2 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Jerks can come off rack or ground

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (from floor)

– 4 toes to bar

– 3 burpees over the barbell

*BB weight: 155/105, 135/95, 115/75, 95/65

Wednesday 3/25

Fitness

A) E3M x 5 sets:

– 5 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 5 rounds for time:

– 200m run or 500/400m bike

– 12 RKB swings (tough)

– 8-12 push-ups

– 12 prisoner reverse lunges

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/17

B) 5 rounds for time:

– 200m run or 500/400m bike

– 16 RKB swings (tough)

– 12/8 push-ups

– 16 prisoner reverse lunges

R60S

Thursday 3/26

Fitness & Performance

40 min AMRAP:

– 500/400m row

– 16 SA DB hang power snatch (50/35)

– 12 air squats

– 8-12 ring dips

– 400m run

– 16 box step ups

– 12 ring or inverted BB rows

– 40 double or single unders

*Pick a pace that you can move steadily at for 40 minutes

Friday 3/27

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ 3 RIR

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8/s shoulder external rotations 

*Heavier than 3/20

B) Strength Option

3-4 sets for quality:

– 10-15 BB or DB skull crushers

– 10/s SA half kneeling banded lat pull-down

– 1 lap reverse sled drag

– 10 supine slide or medball hamstring curls

OR

Conditioning Option

10 rounds:

– 10 cal row

– 3 DB devil press (35/20s)

– 6 alternating DB or prisoner reverse lunges

Saturday 3/28

Fitness & Performance

TBA

Sunday 3/29

Open Gym 10-12pm

Monday 3/9

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) E2M x 8-12 sets

Odd: 12/9 cal row + 12 RKB swings

Even: 12/9 cal row + 12 wallballs 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35)

Even: 15/12 cal row + 15 wallballs (20/14)

Tuesday 3/10

Fitness

E10M x 3-5 sets:

– 400m row

– 16 DB hang power cleans (8/s)

– 8-12 push-ups

– 12 goblet hold or prisoner reverse lunges

– 400m run

– 8-12 strict pull-ups

– 32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 DB hang power cleans (10/s @ 50/35)

– 12/8 push-ups

– 16 goblet hold reverse lunges

– 400m run

– 16 kipping or 8-12 strict pull-ups

– 40 double unders

Wednesday 3/11

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) E60S x 10-20 sets:

– 4 SA DB hang power snatch

– 3 goblet squats

– 3 toes to bar

– 2 burpees (sub up/downs)

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) E60S x 10-20 sets:

– 3 hang squat snatches (95/65, 75/55, 65/45)

– 3 toes to bar

– 3 burpees over the barbell

Thursday 3/12

Fitness

A) E4MOM x 4 sets:

– 8 back squats (sub 10 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 16-12-8-4 medball box step-overs 

Performance

A) E4MOM x 4 sets:

– 8 back squats @ 3-4 RIR or 70%

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 20-16-12-8 medball box step-overs (20/16” w/ 20/14)

Friday 3/13

CrossFit Open Workout 26.3

+

Accessory work

Saturday 3/14

Fitness & Performance

TBA

Sunday 3/15

Open Gym 10-12pm

Monday 3/2

Fitness

A) E4MOM x 3 sets:

– 8 back squats (sub 10 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 DB thrusters 

– 6-9 strict pull-ups

– 6 lemon squeezes

Performance

A) E4MOM x 3 sets:

– 8 back squats @ 3-4 RIR or 65-70%

B) E3M x 5-8 sets:

– 15/12 cal row

– 6 thrusters (115/75, 95/65)

– 9 kipping or 6-9 strict pull-ups

– 6 lemon squeezes

*RX+ replace pull-ups with CTB version or 3 muscle ups

Tuesday 3/3

Fitness

A) E2M x 8 sets

Odd sets:

– 8 BB strict press

– 10/s bent over DB row

Even sets:

– 16 KB walking lunges

B) 3 rounds for time:

– 400m run

– 16-12-8 reps of…

• DB push press
• box step overs

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerks

Sets 5-8: 1 pause split jerk + 1 split jerk

*Pauses happen on the dip and the catch

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• shoulder to overhead (115/75, 95/65, 75/55)
• box jump overs (24/20”)

Wednesday 3/4 

Fitness

E10M x 3-5 sets:

– 400m row

– 15 RKB swings 

– 12 push-ups

– 9 goblet squats

– 400m run

– 12 toes to bar

– 30 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 goblet squats

– 400m run

– 15 toes to bar

– 40 double unders

Thursday 3/5 

Fitness

A) E4M x 4 sets:

– 6 deadlifts @ 70% or 3 RIR

– 10 tough dips

– 5/s SA ring row + reach

B) E60S x 10-20 sets:
– 5 wallballs (20/14)

– 4 pull-ups

– 3 burpees to pull-up bar

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 70% or 3 RIR

B) E60S x 10-20 sets:
– 5 wallballs (20/14)

– 4 pull-ups

– 3 burpees to pull-up bar

RX+ perform reps of 5-5-5

Friday 3/6

CrossFit Open Workout 26.2

+

Accessory work

Saturday 3/7

Fitness & Performance

TBA

Sunday 3/8

Open Gym 10-12pm

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!

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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

Monday 2/16

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) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 12 RKB swings (53/35)

– 9 or 12 push-ups

– 9 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

– 15 RKB swings (53/35)

– 12/9 push-ups

– 12 air squats

RX+ complete with reps of 20-15-15

Tuesday 2/17

Fitness

A) E2MOM x 8 sets

Odd sets:

– 8-12/s half kneeling BB landmine presses

– 8-12 L-seated leg lift overs

Even sets:

– 10 tough ring rows

– 12 alternating goblet hold curtsey lunges

B) E90S x 10-20 sets:

– 20 single unders

– 3 DB hang squat cleans 

– 3-5 hanging knee raises

– 3 burpees

Performance

A) E2MOM x 8 sets

– hang clean

*Receive cleans in full squat if able. 

B) E90S x 10-20 sets:

– 20 double unders

– 3 TnG squat cleans (115/75, 95/65, 75/55)

– 3-5 toes to bar

– 3 burpees over the barbell

RX+ perform with 135/95

Wednesday 2/18

Fitness

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 16 wallballs

– 8-12 strict pull-ups

– 16 SA DB hang power cleans (8/8)

– 8 burpees

Station 2:

– 500/400m row

– 16 box step-ups

– 12 lemon squeezes

– 16 SA DB push press (8/8)

– 8 burpees

Performance

E8M x 2-3 sets (4-6 each)

Station 1:

– 400m run

– 20 wallballs (20/14)

– 8-12 strict or 12-16 kipping pull-ups

– 20 SA DB hang power cleans (10/10 @ 50/35)

– 12 burpees

Station 2:

– 500/400m row

– 20 box step-ups

– 12 lemon squeezes

– 20 SA DB push press (10/10)

– 12 burpees

Thursday 2/19

Fitness

A) E2.5MOM x 8 sets:

– 3 front squats (sub 8 double KB front squat w/ pause)

After odd sets – 16-20 alt. top down DB bench press

After even sets – 10 ring face pulls

B) 5 rounds for time:

– 200m row or 400m bike

– 15-12-9-6-3 DB thrusters

– 45-36-27-18-9 single unders

Performance

A) E2.5MOM x 6 sets:

– 2-3 front squats @ 1-2 RIR or 85-90+%

B) 5 rounds for time:

– 250/200m row or 500/400m bike

– 15-12-9-6-3 thrusters (95/65, 75/55)

– 45-36-27-18-9 double unders

Friday 2/20

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

– 5/s box step-downs (no push-off, knee height)

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-15 banded tricep push-downs

– 1 lap KB suitcase carry

– 10-15 wall isolated DB bicep curls

OR

Conditioning Option

10 sets:

– 60 sec row/ski/bike (or combo)

– 60 sec rest

Saturday 2/21

Fitness & Performance

TBA

Sunday 2/22

Open Gym 10-12pm