Happy Sunday everyone! We hope you all had a fantastic weekend and are ready for another great week ahead. The temperatures are dropping, so make sure you dress warm for your workouts this week — there will be no running this week but the gym will still be a little chilly, so just be sure to layer up!
We kicked off our first Saturday hybrid class this past weekend, and it was a hit! A big thank you to everyone who joined us. If you missed it, don’t worry — there are plenty more hybrid classes to come. The next one is Saturday, January 25th, and you can sign up at the front desk. Remember, space is limited, so sign up by Thursday to secure your spot. It’s first come, first serve!
These hybrid classes are designed to help you improve your Olympic lifting technique and gymnastics skills. And the best part? They’ll get you ready and excited for the 2025 CrossFit Open…
We’re officially in Open season, and the countdown has begun! For those of you unfamiliar, the CrossFit Open is the world’s largest fitness competition, where athletes from all over the world compete in a series of workouts to see how they stack up. It’s an exciting way to challenge yourself and push your limits — whether you’re aiming for the top or just having fun with our community.
We’re offering two registration options for the Open this year:
– Register through CrossFit HQ: If you want to be part of the worldwide leaderboard and have the chance to qualify for the next stage of the Games, this is your path.
– Register through the gym: If you’re just looking to participate without the global leaderboard tracking, you can sign up through the gym. All funds raised will go toward purchasing new equipment for the gym, and the cost is the same.
The CrossFit Open officially kicks off next month, and we’ll have more details coming soon about registration, team sign-ups, and themes for our Friday Night Lights events!
We’re gearing up for another awesome week of training, so let’s bring the energy and get after it!
WORKOUTS FOR THE WEEK:
MONDAY
SKILL – PERFORMANCE
EVERY 1:30 x 5 SETS
1 Kip Swing
+ 2 Toes to Something
+ 2 Toes to Bar
SKILL – FITNESS
EVERY 1:30 x 5 SETS
1 Kip Swing
+ 2 Kipping Knees to Chest
+ 2 Toes to Something
WORKOUT – PERFORMANCE
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Alt. DB Devils Press (50/35)
2-4-6-8-10-12-14-16-18-20
Toes to Bar
*Complete 35 Double Unders after each full round.
(Score is Time)
WORKOUT – FITNESS
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Alt. DB Devils Press (35/20)
2-4-6-8-10-12-14-16-20
Toes to Something
*Complete 60 Single Unders after each full round.
(Score is Time)
EXTRA CREDIT – ALL
Bench Press
10-10-10-10-10*
*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 10-15 Single Arm Banded Lat Pushdowns per side.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
EMOM x 8 MINUTES
MIN 1 – :45 Single-Single-Double Unders
MIN 2 – :45 Anterior Tib Raises
TUESDAY
STRENGTH – ALL
Deadlift 5×3 (31X1)*
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
15/12 Cal Bike (12/10 Echo)
5/5 Front Rack Lunges (115/75)
20 Up-Downs
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
12/10 Cal Bike (10/8 Echo)
5/5 Front Rack Lunges (75/55)
15 Up-Downs
(Score is Rounds + Reps)
WEDNESDAY
BENCHMARK WORKOUT – PERFORMANCE
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
BENCHMARK WORKOUT – FITNESS
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
EXTRA CREDIT – ALL
1.) 3 SETS
50 Double-Unders or 1:00 Practice
-Rest 1:00-
1:00 Calf Smash
-Rest 2:00 b/t Sets-
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
20 Alt. DB Incline Bench Press
-Rest :30-
10 Ring, Bar, or Bench Dips
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)
THURSDAY
WORKOUT – PERFORMANCE
AMRAP x 20 MINUTES
5 Muscle-Ups*
40 Sit-Ups
40/30 Cal Bike (33/25 Echo)
*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 20 MINUTES
10 Pull-Ups*
30 Sit-Ups
30/25 Cal Bike (25/21 Echo)
*Option for Pull-Up or Jumping Chest to Bar. Add 5 Pull-Ups after each round. Ex: 10,15,20, etc.
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
Front Squat 5×3* (31X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
Crossfit Games Open 20.1 (Ages 16-54)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
WORKOUT – FITNESS
Crossfit Games Open 20.1 Scaled (Ages 16-54)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
EXTRA CREDIT – ALL
Bench Press
3-3-3-3*
*Start Light and Build to a Mod-Heavy triple for the day.
(Score is Weight)
2.) FOR QUALITY*
50-40-30-20-10
Double-Unders
*Between each set, perform 10-15 Push-Ups.
SATURDAY
IN TEAMS OF 2…
AMRAP x 30 MINUTES
2000/1800m Row
1 Mile Run
1000/800m Row
800m Run
500/400m Row
400m Run
*P1 and P2 will run all distances together and split the Row Meters. P1 rows while P2 rests, switch as needed.
(Score is Rounds + Reps)
