Happy Sunday, everyone! We hope you all had a great weekend!
We’re officially two weeks down in the CrossFit Open and one to go! We’ve been having so much fun with this year’s Friday Night Lights themes and seeing the community show up, compete, and cheer each other on.
Last one, best one! Make sure to come out this Friday to support your fellow athletes and celebrate the final week together. Our last Friday Night Lights theme is “Black Out,” so wear all black and bring the energy! We’ll also have Raphael’s Italian Pizzeria Food Truck here, so come hungry and stay awhile.
We’re still going through scores and points for Week 2, but the leaderboard will be updated and posted later this week, along with a 26.3 hint 👀 Stay tuned!
A big congratulations to everyone who ran the Gate River Run this Saturday 🎉 That’s an incredible accomplishment and we’re proud of all of you!
We’ve got a great week of training ahead, as we move up to 75% in our strength cycle. Keep building, keep showing up, and trust the process.
One week left in the Open… what do you think we’ll see in the final workout? 👀
Let’s have a great week, everyone!
WORKOUTS OF THE WEEK:
MONDAY
STRENGTH/ACCESSORY
Every 2:30 × 4 sets
3 Back Squats @72-75%
WORKOUT
“Ocean Drive”
FREEDOM:
Every 8:00 (3 sets)
20/15 Calorie Air Bike (15/12 Echo 25/20 C2)
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
20/15 Calorie Air Bike (15/12 Echo 25/20 C2)
(Scored by Time each set)
INDEPENDENCE:
Every 8:00 (3 sets)
15/12 Calorie Air Bike (12/10 Echo 20/16 C2)
12 Box Jump Overs (20)
24 Push Ups
12 Box Jumps Overs (20)
15/12 Calorie Air Bike (12/10 Echo 20/16 C2)
(Scored by Time each Set)
TUESDAY
STRENGTH/ACCESSORY
Every 2:30 × 4 sets
3 Deadlifts @72-75%
WORKOUT
“Flamingo Park”
FREEDOM:
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)
INDEPENDENCE:
8 Rounds
10 V-Ups
4 Deadlifts (185/125)
WEDNESDAY
STRENGTH/ACCESSORY
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
WORKOUT
“Muscle Beach”
FREEDOM (RX)
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks or Handstand Walk
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)
INDEPENDENCE:
2:00 AMRAP
10 Overhead Squat (75/55)
85 Single Unders
Max Wall Walks
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks
(Scored by Total Time)
THURSDAY
STRENGTH/ACCESSORY
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
WORKOUT
“Versace Mansion”
FREEDOM:
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)
INDEPENDENCE:
20-40-60
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
(Scored by Time)
FRIDAY
26.3
SATURDAY
WORKOUT
“Fontainebleau”
FREEDOM:
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
30/24 Calorie Air Bike (25/20 Echo 40/32 C2)
15 Power Cleans (95/65)
Max Burpee over Bar
(Scored by Total Burpees)
INDEPENDENCE:
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
25/20 Calorie Air Bike (20/16 Echo 33/26 C2)
15 Power Cleans (75/55)
Max Burpee over Bar
(Scored by Total Burpees)
STRENGTH/ACCESSORY
Mini Pump – Lower Pull (Checkmark)
3 sets
8 Weighted Hip Thrusts @ RPE 8/10
-rest 30 seconds-
10 Barbell Good Mornings @ RPE 8/10
-rest 30 seconds-
30 Lying Banded Leg Curls @ RPE 7-8/10
-Rest 2:00 between sets-
