Happy Sunday, everyone! We hope you all had a great weekend, got some rest and recovery after an amazing Friday night. 25.1 is officially in the books, and we had an absolute blast watching everyone give it their all on the floor. The energy, the effort, and the team spirit were through the roof, making it such a memorable evening! A huge thank you to everyone who came out and participated! Let’s carry that momentum into week two of the CrossFit Open💪.
🗣️Don’t forget – the theme for Week 2 is PJ PARTY! We can’t wait to see what teams come up with.
Points for the Open are still being finalized, so stay tuned for an update on the leaderboard. We’re so proud of everyone’s effort so far!
We’ve got an exciting week of training ahead! We’ll kick things off with a 10-minute AMRAP, then dive straight into a clean complex to focus on strength on Monday, Push jerks on Tuesday, and a longer conditioning workout to test your endurance on Wednesday! Thursday will be another recovery day, taking it easy with a lower-intensity workout to help your body bounce back before Friday’s 25.2.
SAVE THE DATE:
CFF Kids Summer Camp June 16-19th! Sign-ups will be available soon, so keep an eye out for more details.
CFF Teen 8-Week Program: The next teen session is live! Sign up now for the March 31 – May 21st program. It’s a great opportunity for the younger athletes to develop strength, endurance, and skills in a fun and supportive environment.
| THE MONTH AHEAD – MARCH 2025 A big focus of the month is Leading Ladies Week! This is our third year we are paying homage to the badass women around the world with a week full of workouts named after some pretty famous women. This jam packed week will come after the open and will be pretty high on the intensity/ RPE scale so get ready to get after this awesome week of workouts! We will also be focusing on Strict/ Weighted Pull-Ups either in strength sessions or workouts once a week. This is one of the foundational skills to have in your arsenal so we are going to get touches on it once a week to hopefully see some improvement! We will also work on higher volume Push-Ups and longer running distances in workouts to help us be proactive in our prep for Murph in a few months! There will still be strength days but we will be lifting just to lift, not in a linear progression to lead to a 1RM. This entire month is going to be packed with fitness goodness so get ready to work hard, and enjoy those rest days! |
đź’ĄLet’s have another great week of training. Keep pushing yourselves, supporting each other, and enjoying the journey. See you all in class!Â
WORKOUTS FOR THE WEEK:Â
MONDAYÂ
WORKOUT – PERFORMANCE
1.) AMRAP x 10 MINUTESÂ
15 Box Jumps (24/20)
10 Hang Power Cleans (115/75)
5 Front Squats
(Score is Rounds + Reps)
-Immediately Into-
2.) ON AN 8:00 RUNNING CLOCK…Â
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+ 1 Clean*
+ 1 Hang Clean*
+ 1 Front Squat
*Option for Squat or Power.
(Score is Weight)
WORKOUT – FITNESS
1.) AMRAP x 10 MINUTESÂ
15 Box Jumps (20)
10 Hang Power Cleans (75/55)
5 Front Squats
(Score is Rounds + Reps)
-Immediately Into-
2.) ON AN 8:00 RUNNING CLOCK…Â
Build to a Mod-Heavy to Heavy Complex…
1 Deadlift
+ 1 Clean*
+ 1 Hang Clean*
+ 1 Front Squat
*Option for Squat or Power.
(Score is Weight)
EXTRA CREDIT – ALL
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead Work
3 SETS
:30-:45 Bottom of Overhead Squat Hold
12-15 Banded Face Pulls
-Rest As Needed b/t Sets-
2.) 3 SETSÂ
15/15 KB Side Bends
30 Alt. Plank Hip Taps
:30 Tuck Hold
TUESDAYÂ
STRENGTH – ALL
ON A 18:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Push Jerk
WORKOUT – PERFORMANCE
FOR TIMEÂ
15-12-9-6-3
Shoulder to Overhead (155/105)
Toes to Bar
(Score is Time)
Â
WORKOUT – FITNESS
FOR TIMEÂ
15-12-9-6-3
Shoulder to Overhead (115/75)
Toes to Something
(Score is Time)
WEDNESDAYÂ
STRENGTH – ALL
EMOM x 8 MINUTESÂ
1-3 Strict Gymnastics Pulls*
Strict Pulling Options…
Vertical Ring Rows
(Banded) Pull-Ups
Chest to Bars
WORKOUT – ALLÂ
AMRAP x 24 MINUTES*Â
250/200m Row
200m Run
500/400m Row
400m Run
750/600m Row
600m Run
1000/800 Row
800m Run
*If you complete the 800m Run, start back at 250/200. Total meters for 1 full round is (4500/4000).
(Score is Total Meters)
EXTRA CREDIT – ALL
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Overhead PrepÂ
3-4 SETS
50m Single Arm DB Overhead Walk (R)
50m Single Arm DB Overhead Walk (L)
-Rest As Needed b/t Sets-
2.) 3-4 SETSÂ
:15-:30 L-Hang Hold
:45/:45 Side Plank
40 Hollow Body Flutter Kicks
THURSDAYÂ
WORKOUT – ALLÂ
EMOM x 30 MINUTESÂ
MIN 1 – Cardio Choice 1
MIN 2 – 30 Double Unders + Max Tuck-Ups
MIN 3 – 10 Up-Downs + Max Alt. DB Power Clean (Athlete Choice)
MIN 4 – Cardio Choice 2
MIN 5 – 10 Push-Ups + Max Sit-Ups
MIN 6 – 10 Alt. Lunges* + Max Alt. DB Hang Power Snatches (Athlete Choice)
*DB held in Goblet position optional.
(Score is Total Reps of Max Movements)
FRIDAYÂ
OPEN 25.2
SATURDAYÂ
TBD
