WOD
 | Mon, Feb 16 |  |
 | Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach JToday we have a twist on the classic benchmark workout Nancy. First twist is it'll be performed interval style. With that, the expectation is to go hard each round. Second twist is due to mother nature. Instead of running well be performing the cardio component indoors. |
| CrossFit 20260216 | Upperbody Strength 20260216 | Strict Press Max | Other Results | THE OPEN đź’Ş |
CrossFit 20260216(Time) WARM-UP: 200m walk 200m run, slow 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 air squats 200m run, fast WOD MOVEMENT REVIEW & WARM-UP: Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats – Build in load WOD: Every 5:00 for 25:00 Rx: STIMULUS 10:00-15:00 of cumulative work 400m run 15 overhead squats (95/65) – Rest the remainder of the 5:00 MODIFICATIONS: -Run, modify distance to complete in 1:15 or less -Overhead squat, modify weight and/or reps then movement, e.g., front squats or overhead lunges STIMULUS NOTES: 10:00-15:00 of cumulative work Hard push to complete work in 2:00-3:00 for 2:00-3:00 to rest between intervals Run efforts in 1:05-1:15 Overhead squats in :30-:45 and 1-2 sets STRETCHING: 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot :30 samson stretch
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Misc Barbell
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