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

Monday 2/9

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) E3M x 5-8 sets:

– 200m row or 400m bike

– 5 DB hang squat cleans 

– 10/7 push-ups (elevate if needed)

– 5 hanging knee raises

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

*Receive cleans in full squat if able. 

B) E3M x 5-8 sets:

– 250/200m row or 500/400m bike

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

– 10/7 push-ups

– 5 toes to bar

Tuesday 2/10

Fitness

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 200m row

– 12 SA DB hang power cleans (6/s)

– 12 goblet or air squats

– 250/200m row

– 12 box dips

– 24 single unders

Station 2:

– 200m run

– 12 SA DB push press (6/s)

– 12 box step-ups

– 200m run

– 8 strict pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 250/200m row

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

– 12 goblet squats

– 250/200m row

– 12 ring dips

– 24 double unders

Station 2:

– 200m run

– 16 SA DB push press (8/s)

– 12 DB box step-ups

– 200m run

– 12 kipping or 8 strict pull-ups

– 24 double unders

Wednesday 2/11

Fitness

A) E3MOM x 6 sets:

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

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 6 RKB swings

– 4 box step-ups

– 4 lemon squeezes

Performance

A) E3MOM x 6 sets:

– 4 front squats @ 2 RIR or 80-87.5%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 box jump overs (24/20”)

– 5 lemon squeezes

RX+ complete with reps of 8-4-6

Thursday 2/12

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

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

B) 4 rounds for time:

– 400m run

– 15-12-9-6 DB push press

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

B) 4 rounds for time:

– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)

RX+ use 135/95

Friday 2/13

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

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled drag

– 10-15 DB tricep rollback extensions

– 10/s SL rack assist KB Romanian deadlifts

– 8/s wide stance pallof press@ 4040 tempo

OR

Conditioning Option

20 sets:
– 30 sec @ 80-90% on row/bike/ski

– 30 sec rest (easy spin on bike)

Saturday 2/14

Fitness & Performance

TBA

Sunday 2/15

Open Gym 10-12pm

Monday 2/2

Fitness

A) E3MOM x 6 sets:

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

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 3 DB thrusters

– 3 hanging knee raises

– 3 burpees

*Scale up with reps of 5-4-3 to make it tougher. 

Performance

A) E3MOM x 6 sets:

– 5 front squats @ 2 RIR or 75-82.5%

B) E60S x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ perform 2 toes to bar + 1 bMU

Tuesday 2/3

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets…

– 5/s SA ring row + reach

After even sets…

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

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9 DB push press + 9-12 air squats

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

Performance

A) E2M x 6 sets:

– 5 push press

B) E2M x 8-12 sets

Odd: 15/12 cal row + 9 push press + 12 air squats

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

Wednesday 2/4

Fitness

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 200m row

– 12 RKB swings

– 12 wallballs

– 250/200m row

– 12 dips

– 24 single unders

Station 2:

– 200m run

– 12 DB hang power clean (6/s)

– 12 box step-ups

– 200m run

– 12 ring rows

– 24 single unders

Performance

E6M x 6-8 sets (3-4 sets each, alternating)

Station 1:

– 250/200m row

– 16 RKB swings

– 16 wallballs (20/14)

– 250/200m row

– 12 ring dips

– 24 double unders

Station 2:

– 200m run

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

– 16 box step-ups

– 200m run

– 12 ring rows

– 24 double unders

Thursday 2/5

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) E5M x 3-5 sets:

– 400m run

– 5 up/down DB devil press

– 10 box step-ups

– 10 ring or inverted BB rows

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil press (35/20s)

– 10 box jump overs (24/20”)

– 10 ring or inverted BB rows

Friday 2/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH tricep push-downs

– 10 medball hamstring curls

– 10 ring face curls

OR 

Conditioning Option

10 rounds for time:

– 10 cal row/bike/ski

– 8 plate ground to overhead

– 6 plate or prisoner reverse lunge

Saturday 2/7

Fitness & Performance

TBA

Sunday 2/8

Open Gym 10-12pm

Monday 1/26

Gym Closed

Tuesday 1/27

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 2 RIR or 70-85%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 1/16

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans 

Even sets: 12/9 cal row + 5 dips + 5 hanging knee raises

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 DB hang squat cleans (35/20s)

Even sets: 15/12 cal row + 5 ring dips + 5 toes to bar

Wednesday 1/28

Fitness & Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 250/200m row

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 200m run or 500/400m bike

– 12 DB goblet hold reverse lunges (sub prisoner lunge)

Station 2:

– 200m run or 500/400m bike

– 12 kipping or 8 strict pull-ups or 4 bar muscle ups

– 250/200 row

– 36 double unders (sub 24 single unders)

Thursday 1/29

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 6 RKB swings 

– 5 DB push press 

– 4 box step-ups

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 5 DB push press (35/20s)

– 3 box jump overs (24/20”)

RX+ perform with 70/44 KB

Friday 1/30

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

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 high hang clean + 1 hang clean

Sets 5-8: 2 hang cleans

*Receive cleans in full squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 heel elevated goblet squats w/ pause

– 10-15 DB floor press w/ pause

– 5-10 strict pull-ups (banded, barbell, weighted)

– 10 DB lateral delt raises

OR

Conditioning Option

20 min AMRAP:

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

– 8 pull-ups or ring rows

– 12/8 push-ups

– 16 air squats

Saturday 1/31

Fitness

TBA

Performance

TBA

Sunday 2/1

Open gym 10-12pm

Monday 1/19

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/s SA DB incline press 

– 16-20 double KB alternating gorilla rows

Fitness

B) E3M x 5-8 sets:

– 250/200m row

– 12 RKB swings

– 9 push-ups elevate if needed

– 6-12 prisoner reverse lunges

Performance

B) E3M x 5-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 12/9 push-ups

– 12 prisoner reverse lunges

*RX+ complete w/ 70/44 KB, plate deficit push-ups, plate hold lunges (45/35)

Tuesday 1/20

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB seated press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatch

– 3 DB front squats 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 1 hang snatch

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang squat snatch (115/75, 95/65, 75/55)

– 5 toes to bar

– 3 burpees over the barbell

Wednesday 1/21

Fitness & Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 250/200m row

– 12 SA DB hang power clean + push press (6/6 @ 50/35)

– 200m run

– 12 DB goblet squats (sub air squats)

Station 2:

– 200m run

– 12 kipping or 8 strict pull-ups or 4 bar muscle ups

– 250/200 row

– 12 box jump overs (24/20” – sub step-ups)

Thursday 1/22

Fitness

A) E3MOM x 5 sets:

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

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) 4 rounds for time:
– 400m run or 800m bike

– 15 wallballs 

Performance

A) E3MOM x 5 sets:

– 6 front squats @ 2-3 RIR or 75-80%

B) 4 rounds for time:
– 400m run or 1000m bike

– 20 wallballs (20/14)

Friday 1/23

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press*

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

*Heavier than 1/14

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 band or cable tricep push-downs

– 10 ring bicep curls

– 5/s KB TGUP sit-ups 

OR

Conditioning Option

For time:

– 1000m row or 2000m bike

– 50 air squats

– 750m row or 1500m bike

– 40 RKB swings (53/35)

– 500m row or 1000m bike

– 30 push-ups

– 250m row or 500m bike

– 20 burpees

Saturday 1/24

Fitness & Performance

TBA

Sunday 1/25

10-12pm Open Gym