Programming Sneak Peek (02/12-02/17)

What a fantastic week we had at the gym last week!  So many Back Squat, Deadlift and Open Workout 22.1 PRs!  Congrats to everyone who achieved a personal best in weight, score or technique last week 🥳.  Keep up the amazing work and don't forget to record those results in SugarWOD for future reference!  Don't have SugarWOD, or not sure how to use the app?? Ask your Coach!

Our CrossFit Open repeat workout once again falls on Saturday this week.  We'll be testing or re-testing CrossFit Open Workout 20.5, On a 20 Minute Running Clock complete 40 Ring Muscle Ups/Pull-Ups, 80 Calorie Row and 120 Wall Balls.  I hope you're feeling creative, because you can partition these reps/movements anyway you'd like! Start your planning!

As we make our way through the month of February, our main focus will be on preparing for the CrossFit Open which officially kicks off with the announcement of 24.1 on Thursday, February 29th.  We will see skill sessions throughout the month + CF Open workouts from the archives to help us prepare. As a reminder, the Open will run for 3 consecutive weeks and the workouts will be programmed for all group classes on Friday, March 1st, March 8th and March 15th.  During the 3-weeks of the Open, you will see higher RPEs towards the beginning of the week which will taper to a recovery workout on Thursday before hitting the Open Workout on Friday.

As a reminder, you can join Coaches Ethan and Brandon this Friday, February 16th from 5:30-6:30pm for a Pull-Up/Chest to Bar Pull-Up and Inversions Clinic!  If you've been struggling with these skills, our CrossFit Open Crash Courses are a great way to build up your confidence and proficiency in a small group setting.  Get plenty of individual attention and leave with a plan to continue progressing.  Register using the ZenPlanner Member app, links below, or using the iPad Kiosk at the gym.

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Here's what we have to look forward to this week:

• MONDAY: (EFFORT) Build to a 4-rep Moderate Overhead or Front Squat.  AMRAP x 12 Minutes Hang Power Snatch or Clean, Overhead Squat or Front Squat, Toes to Bar/Something and Jump Rope.

• TUESDAY: (SPRINT) Skill EMOM x 5 Minutes Handstand Push-Ups.  Benchmark Workout, "Diane" 21-15-9 Deadlifts and Handstand Push-Ups

• WEDNESDAY: (GRIND) "Cupid's Chokehold" Partner Workout in teams of 2...AMRAP x 30 Minutes Bike, Slamballs, Slamball Goblet Lunges, Synchro Up Downs (solo option available)

• THURSDAY: (QUALITY) EMOM x 20 Minutes Turkish Get-Ups, Gorilla Rows, Sit-Ups, DBL KB/DB Front Rack Hold. Core Finisher.

• FRIDAY: (HEAVY) Every 2:00 x 5-Sets 1 Power Clean, 1 Hang Power Clean, 1 Hang Clean. For Time Chipper...Run, Box Jumps, Cleans

• SATURDAY:(EFFORT) CrossFit Open Workout 20.5. On a 20 Minute Running Clock complete 40 Ring Muscle Ups/Pull-Ups, 80 Calorie Row and 120 Wall Balls. Partition as desired

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ANNOUNCEMENTS:

• • Register NOW for the 2024 CrossFit Open!  3-Weeks, 3-Workouts Thursday, February 29th through Monday, March 18th

• CrossFit Open Crash Courses!  Registration is OPEN!

o Session #2: Pull-Ups/Chest to Bar & Inversions (Wall Walks, HSPU) - Friday, Feb. 16th 5:30pm - 6:30pm

o Session #3: Muscle Ups (Bar & Ring) & Inversions (Wall Facing HSPU, HS Walking) - Friday, February 23rd 5:30pm - 6:30pm