Daily WOD
Tuesday 3/19/24
- Daily WOD
- March 18, 2024
CYCLE NOTES: Goal for strength should be to ramp up to your first working set so you can get heavy and stay heavy through all 5 sets. The workout is really all about the final set of double-unders. The question will be, can you maintain a skill we have been working on while under fatigue, …
Monday 3/18/24
- Daily WOD
- March 17, 2024
CYCLE NOTES: For athletes doing Powerlifting total on 3/30, this week should be treated like a dry run, with the focus being on how to build to the goal weight (and beyond). All athletes can benefit from practicing this. Sticking to the rep scheme to practice speed and form, while leaving gas in the tank …
Sunday 3/17/24
- Daily WOD
- March 16, 2024
TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit
Saturday 3/16/24
- Daily WOD
- March 15, 2024
WORKOUT: CrossFit Open 24.3 RX For time: 5 rounds of: 10 Thrusters, 95/65 lbs 10 Chest-to-bar Pull-ups — then — Rest 1 min — then — 5 rounds of: 7 Thrusters, 135/95 lbs 7 Bar Muscle-ups Time cap: 15 minutes CrossFit Open 24.3 Scaled For time: 5 rounds of: 10 Thrusters, 65/45 …
Friday 3/15/24
- Daily WOD
- March 14, 2024
STRENGTH: 4x A. 2/2 Turkish Get-Ups B. 16 Russian Kettlebell Swings STIMULUS: Skill practice & speed WORKOUT: 4 Rounds For Time of: 300/200m Row 10/10 Rainbow Ball Slams STIMULUS: Core engagement under fatigue
Thursday 3/14/24
- Daily WOD
- March 13, 2024
TODAY’S SCHEDULE 6am and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY
Wednesday 3/13/24
- Daily WOD
- March 12, 2024
WORKOUT: Chipper for time (20:00 cap): Buy-In 400m Run Then… 200 Double Unders 20 Clean & Jerks 100 Sit-Ups 10 Clean & Jerks Then… Cash-out 400m Run STIMULUS: Mental Fortitude
Tuesday 3/12/24
- Daily WOD
- March 11, 2024
CYCLE NOTES: Today’s whole workout should force you to pay attention to posture, especially as it relates to shoulder function and using exercise to counteract the forward-flexion bias of modern life. Presses should get heavier with each set. Focus on slowing your hands down with the row and focus on the squeeze at the …
Monday 3/11/24
- Daily WOD
- March 10, 2024
CYCLE NOTES: The front squat is serving 2 purposes here. First, we want to check in with a movement we haven’t used in a while, and that will be a focus in the upcoming cycle. Second, the front squat is an opportunity for athletes focusing on building strength/prepping for the powerlifting total, to use an …
Sunday 3/10/24
- Daily WOD
- March 9, 2024
TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit