WOD
 | Tue, Mar 3 |  |
 | 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! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach JHeavy day! |
 | Welcome: Kristie |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20260303 | Handstand Class 2026 0303 |
CrossFit 20260303(Weight) Welcome to March! This month, we’ll focus on skill development. This month we’re training your mechanics and coordination so you move better and build a stronger foundation. WARM-UP: 200m walk 3 sets: :30 on any machine 10 Spiderman lunges 10 alternating Cossack squats 5 goblet squats 5 paused goblet squats (:03 pause at the bottom) WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 5 back squats – Rest 1:00-2:00 between lifts. – Start light and build to working weight HEAVY DAY! WOD: For load: Back squat 8-8-8-8-8 – Rest approximately 3:00 between sets MODIFICATIONS: Substitute goblet or front squats if a back-rack position cannot be established STIMULUS NOTES: Heavy back squats for higher-rep sets Start at approximately 70% of a 1-rep max; all sets should be challenging. ACCESSORY + STRETCHING: Every 2:00 for 4 sets: 3 dumbbell vertical jumps 3 rotational medicine-ball throws into the wall, left 3 rotational medicine-ball throws into the wall, right – Use two dumbbells on the vertical jumps 2 sets: :30 child’s pose :15-:30 Samson stretch/leg
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