Programming Sneak Peek (03/04-03/09

What a fantastic first week of the CrossFit Open!  It was so exciting to see so many of you fight your way through 24.1, the effort was amazing!  Looking forward to seeing what's on tap for 24.2 this week.  Join us on Thursday evening during the 5:30pm hour to watch two of our Superstar Masters Athletes, Kris DelValle and Rick Hart go head to head in our 24.2 Thursday Throwdown!

Your weekly Team Theme for Week #2 is...BEACH / HAWAIIAN THEME!  🏝⛱👙

The first two weeks of March are going to be similarly built to the final week of February. This is to make sure the CF Open workout on Friday is the highlight of the week while also allowing everyone to still get a solid week of training in.  After the Open, we will have our Leading Ladies Week, which honors National Women’s Month with a week full of Classic Female Benchmarks along with some new Female Benchmarks.

During the month of March, we will also be celebrating St. Patrick’s Day with a themed workout, we will be testing Fran and we will also see the Hero Workout Laura during Leading Ladies Week.

The final highlighted focus for the month of March is the Strict Pull-Up or Handstand Holding. This will be programmed in skill/strength sessions which will show up once a week to continue building body awareness and gymnastic strength!

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Taking a look at this week, here's your rundown:

• MONDAY: (EFFORT) ON A 10:00 RUNNING CLOCK...Practice Ring, Box, or Bench Dips. AMRAP x 16 Minutes Row, Russian KBS, Run, Dips

• TUESDAY: (EFFORT) Build to a Moderate-Heavy 3-Rep Overhead Squat or Front Squat.  10 Rounds for Time Overhead/Front Squat, DB Farmers Box Step Overs, Burpees

• WEDNESDAY: (SPRINT) ON A 15:00 RUNNING CLOCK...Build to a Moderate-Heavy Complex...1 Clean Deadlift* + 1 Hang Power Clean +  1 Power Clean. Every 2:00 x 7 Sets Jump Rope, Power Cleans.

• THURSDAY: (QUALITY) AMRAP x 22 Minutes Cardio, Sit-Ups, Curtsy Lunges, Strict Pull-Ups

• FRIDAY: (TBD) CROSSFIT OPEN WORKOUT 24.2!

• SATURDAY:(GRIND) IN TEAMS OF TWO...AMRAP x 20 Minutes Muscle Ups or Burpee Pull-Ups, Handstand or Hand Release Push-Ups, Kettlebell Swings

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ANNOUNCEMENTS:

• CrossFit Open Workout 24.2 Announcement: Thursday, 3/7 at 3pm EST. Find out how to watch HERE.

• Thursday Throwdown Week #2: Kris DelValle + Rick Hart, during the 5:30pm hour on 3/7.

• Team Theme Week #2: BEACH / HAWAIIAN THEME!

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