Happy Sunday, CFF fam!
We hope you all had an awesome weekend and are feeling recharged heading into the week ahead🏈. 🎉 Big congratulations to Tommy & Taylor, who competed at Valentine’s Day Massacre (hosted by Bold City CrossFit) and placed 3rd in their division! We’re proud of you both💪👏.
🔥 The CrossFit Open is almost here!
We are 19 days away from our first Friday Night Lights, and the excitement is building fast. This year’s Open is shaping up to be one of the best yet, and we’re excited to officially announce our FNL THEMES:
🟢 Friday 2/27 – Week 1: Neon Night
Break out the neon—think bright shirts, headbands, socks, tutus, glow sticks, and anything loud and colorful. The brighter, the better!
⚪ Friday 3/06 – Week 2: White Tee Throwdown
Classic and clean. Rock your favorite white tee (or tank), keep it simple, and rep your team hard.
⚫ Friday 3/13 – Week 3: Blackout Friday
All black everything. Dark, bold, and intense—time to bring the energy and finish strong.
🏆 Meet Your 2026 Team Captains:
Dan B, Breann, and Cotton 🥳
We’ll be holding a team draft next week with the coaches. Everyone who is registered for the Open before the draftwill be entered into it—so make sure you sign up soon! Anyone who registers after the draft will be waterfalled onto a team.
📋 Friday Night Lights Format
Each Friday, we’ll run heats throughout the afternoon and evening instead of our two regular class times. Once the workout is announced, we’ll release heat times for everyone to sign-in for.
Your team can earn points by:
- Completing the workout
- ⭐ Extra point for completing it Friday night
- Most spirited team
- Team with the most volunteers helping judge
- Placing within your division
(More details on scoring coming soon!)
🎉 Family-Friendly Fun
Each Friday night will feature a bounce house and a food truck, so bring your families, friends, and biggest cheering voices. Friday Night Lights is all about community, competition, and having a blast together.
We’ve got a deload week ahead paired with some awesome workouts. Let’s get signed up, get hyped, and get after it! 💪🔥
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH/ACCESSORY
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6
WORKOUT
“Sprinkles on my Cupcake”
FREEDOM (RX):
7:00 AMRAP
60/48 Calorie Air Bike (50/40 Echo 80/64 C2)
Max Clean and Jerks (135/95)
(Score is Reps)
WORKOUT
“Sprinkles on my Cupcake”
INDEPENDENCE:
7:00 AMRAP
50/38 Calorie Air Bike (40/32 Echo 65/52 C2)
Max Clean and Jerks (115/75)
(Score is reps)
TUESDAY
STRENGTH/ACCESSORY
Every 2:00 × 4 sets
3 Deadlifts @65%
WORKOUT
“PB&J”
FREEDOM:
2 sets
3 Rounds
15 GHDs
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time for each set)
WORKOUT
“PB&J”
INDEPENDENCE:
2 sets
3 Rounds
15 V-Ups
12 Pull Ups
9 Burpee to Bar
-rest 3:00 between sets
(Scored by Time for each set)
WEDNESDAY
STRENGTH/ACCESSORY
Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%
WORKOUT
“Ball Out”
FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
WORKOUT
“Ball Out”
INDEPENDENCE:
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
THURSDAY
STRENGTH/ACCESSORY
Every 2:00 × 4 sets
3 Shoulder Press @60%
WORKOUT
“Red Roses”
FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)
WORKOUT
“Red Roses”
INDEPENDENCE:
Every 1:00 (14:00)
Odd Minute: 150m Run
Even Minute: 10 Bench Press (125/75)
(Scored by Completion)
FRIDAY
WORKOUT
CrossFit Games Open 23.3 RX (Ages 16-54) Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
INDEPENDENCE:
In a 6:00 window, complete
3 Wall Walks
35 Double Unders or 75 Single Unders
15 Snatches (75/55)
3 Wall Walks
35 Double Unders or 75 Single Unders
12 Snatches (95/65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
15 Handstand Push Ups
35 Double Unders or 75 Single Unders
9 Snatches (135/95)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
15 Handstand Push Ups
35 Double Unders or 75 Single Unders
6 Snatches (185/125)
GYMNASTICS
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)
SATURDAY
WORKOUT
“The Cherry on my Sundae”
FREEDOM (RX):
Teams of 2
Partner 1: 500/450m Row
Partner 2: 30/24 Calorie Air Bike
15 Rope Climbs (Split) (or 30 Strict Pull Ups, Split)
Partner 1: 30/24 Calorie Air Bike
Partner 2: 500/450m Row
100 Push Up (Split)
Partner 1: 500/450m Row
Partner 2: 30/24 Calorie Air Bike
150 Synchro Air Squat
Partner 1: 30/24 Calorie Air Bike
Partner 2: 500/450m Row
(Scored by Time)
INDEPENDENCE (Intermediate):
Teams of 2
Partner 1: 450/400m Row
Partner 2: 25/20 Calorie Air Bike
10 Rope Climb (Split) (or 20 Strict Pull Ups, Split)
Partner 1: 25/20 Calorie Air Bike
Partner 2: 450/400m Row
75 Push Up (Split)
Partner 1: 450/400m Row
Partner 2: 25/20 Calorie Air Bike
100 Synchro Air Squat
Partner 1: 25/20 Calorie Air Bike
Partner 2: 450/400m Row
ACCESSORY/CORE
3 sets:
15 Strict Hanging Leg Raises
-rest 30 seconds-
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-rest 30 seconds-
10 V-ups + Alt. V-Ups (R + L + Both=1)
-rest 30 seconds-
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2:00 between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
