3.1.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

For Time with a Partner, Partition Anyway:

100 Deadlifts (155/225#)

100  Pull-ups or Ring Rows

100 Dumbbell Box Step Overs (20/24") (1x35/50#)

100 Calories Air Bike

Quote:

 “People who are crazy enough to think they can change the world are the ones who do.” 

- Rob Siltanen

2.28.25

25.1 

As many rounds and reps as possible in 15 minutes of: 

3 lateral burpees over the dumbbell 

3 dumbbell hang clean-to-overheads 

30-foot walking lunge (2 x 15 feet) 

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. 

♀ 35-lb (15-kg) dumbbell 

♂ 50-lb (22.5-kg) dumbbell 

  CLICK HERE to view the score card and standards.

GOOD LUCK TO EVERYONE PARTICIPATING IN THE FIRST OPEN WORKOUT!

The OPEN will be run in all classes on 2/28 - 6AM/9:30/10:30 Masters/ 12:00 on Friday and a special "Friday Night Lights" will take place from 4:30 On. Come in and sign up for one of the rolling heats at night. Coaches will be there to assist with warming up, judging, and more. Even if you are not participating in the workout, or complete the workout earlier in the day, come hang out and cheer on fellow athletes. See you there!

Quote

 “I am no longer accepting the things I cannot change. I am changing the things I cannot accept.”

 - Angela Davis

2.27.25

AMRAP in 24 Minutes:
For Total Calories 

Every 3:00 Switch Machines 

Calorie Air Bike
Calorie Ski
Calorie C2 or Assault Runner
Calorie Row 
 

Quote:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
 - Carl Bard

2.26.25

For Load:

Back Squat 
3-3-3-3-3

Cash Out: 
20/25 Calorie Air Bike
25 Burpees  
20/25 Calorie Air Bike

Quote:

“Be not afraid of growing slowly; be afraid only of standing still.” 

- Chinese Proverb

2.25.25

For Time: 

50 Crossover Single Unders 

25 Toes to Bar 

25 Calorie Row 

25 Right Arm OH KB Lunges (35/53#)

50 Crossover Single Unders

25 Left Arm OH KB Lunges (35/53#)

25 Calorie Row

25 Toes to Bar 

50 Crossover Single Unders

 Quote:
Feeling successful is internal, not external.
-Tamara Taylor

2025 CrossFit Open Teams

 Team Jawns: Tangelo 

The Red Pride: Red

Black Ops Fitness Squad: Black 

Wear your team colors and represent each week for the workout!! Cheer on your team and share all the tips and tricks that help you. 

2.24.25

TEST DAY- RECORD RESULTS
For Load 

3 Cleans + 2 Front Squats + 1 Jerk 

Cash Out: 
EMOM 10 
Minute 1. 3 Power Cleans 
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)

Quote:

 As long as you keep going, you'll keep getting better. And as you get better, you gain more confidence. That alone is success.

- Tamara Taylor

2.23.25

 CARDIO SUNDAY 

5 Rounds, Start a new round every 5:00
Score is Total Calories

AMRAP in 4 Minutes:
20 Wall Balls (14/20# to 9/10')
20 Med Ball Box Step Overs (20")
Max Calorie Row in Remaining Time

Quote:

"The greatest wealth is health."

 - Virgil

2.22.25

 PARTNER SATURDAY

Bring a Friend or Family Member for Free!

With a Partner, Complete For Time, Splitting Work as Needed:

AMRAP in 22 Minutes:

40 Box Jumps (20/24")

40 Pull-ups

40 Calorie Row

40 Toes to Bar

40 Calories Air Bike

Quote: 

"Your body is a temple, but only if you treat it as one."

 - Astrid Alauda

2.21.25

 TEST DAY- RECORD RESULTS

'Isabel' 

For time: 

30 Power Snatch (95/135#)

Cash Out - not for time

2 Rounds of:

30 GHD Sit-ups

30 Hip Extensions

1:00 accumulated Parallette L-sit

Quote: 

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition." 

 - Thomas Edison

2.20.25

For time:

7-6-5-4-3-2-1 reps for time of: 

Bar or Ring muscle-ups

 – Row 250 m after each round  – 

Quote: 

"Tell me what you eat, and I will tell you who you are." 

 - Jean Anthelme Brillat-Savarin

2.19.25

OPEN PREP 18.2 - 'ish' 

On an 18 Minute Clock:

1-2-3-4-5-6-7-8-9-10 reps for time of: 

Dumbbell Front Squat 

Bar-facing burpees 

then...

Build to a HEAVY 1 RM Clean 

Quote: 

"The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison."

 - Ann Wigmore

2.18.25

TEST DAY -RECORD RESULTS

5000 Meter Row 

Skill Cash out:

Handstand walk 

Quote: 

"You are what you eat."  - Anthelme Brillat-Savarin

2.17.25

 "Cindy Full of Grace"

3 Rounds for time of:

5 rounds of Cindy*

10 Clean and Jerks (95/135#)

* One round of Cindy is (5 Pull-ups, 10 Pushups, 15 Air Squats)*

Quote: 

"Let food be thy medicine and medicine be thy food."

 - Hippocrates

2.16.25

CARDIO SUNDAY 

5 Rounds for Time: 
500 Meter Row 
400 Meter Run 
500 M Ski 
1000 M C2 Bike

Rest 1:00 Between Rounds 

Quote: 

“The hardest part is over. You showed up.”

 —Jess Sims

2.15.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

In Teams of 3, AMRAP in 20 Minutes:

1,000 Meter Row
(1 partner must be dead hanging from bar while 1 partner Rows)
100 Wall Balls (14/20# to 9/10')
(1 partner must be holding plank while 1 partner performs wall balls)
100 Synchro Situps 
(all 3 partners must reach the top of the situp at the same time)

Quote:
“If something stands between you and your success, move it.”
—Dwayne “The Rock” Johnson

2.14.25

 TEST DAY - RECORD RESULTS

"Diane"
21-15-9
Deadlifts (155/225#)
Handstand Pushups

Quote: 

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” 

—Jerry Rice

2.13.25

All For Time: 

3 Rounds of:
18 Dumbbell Bench Press (35/50#)
18 Toes to Bar 

3 Rounds of: 
18 Kettle Bell Swings (53/70#)
18 Box Jump Overs (20/24") 

3 Rounds of: 
15/18 Calorie Ski
72 Double Unders

Quote:
“You’ve survived 100 percent of your worst days.”
—Robin Arzón

2.12.25

TEST DAY - RECORD RESULTS

"Bear Complex"

5 Rounds For Load:

Complete 7 Unbroken Sets of this Barbell Complex:

 1 Power Clean 

1 Front Squat

 1 Push Press

 1 Back Squat

 1 Push Press

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed.

 Quote: 

“You just can’t beat the person who never gives up.”

 —Babe Ruth

2.11.25

 AMRAP 15 Minutes:

3-6-9-12-15....
Ring Dips
Chest to Bar Pullups

*Starting at 0:00, every 2:00 Complete 5 Burpees*

Quote:

“Some people want it to happen, some wish it would happen, others make it happen.” 

—Michael Jordan

2.10.25

For Time: 

75 Air Squats 
200' Sandbag Carry 
20 Sandbag Cleans 

50 Air Squats
150' Sandbag Carry 
15 Sandbag Cleans 

25 Air Squats
100' Sandbag Carry 
10 Sandbag Cleans 

Sandbag (70/100#)
*Sandbag Carry Must be Bearhug - Cleans are to the Shoulder*

Quote: 

“A goal is a wish. A standard holds you accountable." 

—Tunde Oyeneyin

2.9.25

 Every 10 Minutes  x 4 rounds:

 100 Double Unders 

20 Box Jump Overs (20/24")

30 Wallballs (14/20 to 9/10 ft)

400 M Run

Quote: 

“The greatest glory in living lies not in never falling, but in rising every time we fall.” 

—Nelson Mandela

2.8.25

Partner Saturday - Bring a Friend for FREE

 

14 Rounds w/ a partner (you go I go- full rounds) 

8 Toes to Bar 

6 Single DB Devil's Press (65/50) 

12/9 Cal Air Bike

Quote:

Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.”

 —Mary Holloway

2.7.25

 TEST DAY - RECORD RESULTS

10 RM Overhead Squat 

Cash out:

AMRAP in 10 Minutes:

10 Overhead Squats (70% of 10 RM)

10/12 Calories Ski Erg

10 GHD Sit-ups

Quote:

“Persistence and resilience only come from having been given the chance to work through difficult problems.” 

—Gever Tulley

2.6.25

For Time: 

Row 300 Meters 

20 Push Press (75/115#)

20 Calorie Air bike

Row 300 Meters 

15 Push Press

15 Calorie Air bike

Row 300 Meters 

10 Push Press

10 Calorie Air bike

Row 300 Meters 

5 Push Press

5 Calorie Air Bike

Quote: 

“We will either find a way, or make one.” 

—Hanibal Barca

2.5.25

3 Rounds for time of: 

50 Double Unders

15 Front Squats (125/185#) - from the floor

7 Bar Muscle Ups

Quote: 

“Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good.” 

—Elizabeth Edwards

2.4.25

OPEN PREP - 19.3 

For time: 

200-ft. dumbbell overhead lunge 

50 dumbbell box step-ups 

50 strict handstand push-ups 

200-ft. handstand walk 

(one - 35/50-lb. dumbbell, 20/24-in. box) 

Time cap: 10 minutes

Quote: 

“Life doesn’t get easier or more forgiving; we get stronger and more resilient.”

 —Dr. Steve Maraboli

2.3.25

 7 rounds for time: 

3 Power Cleans (115/165 lb) 

12 Wall-ball shots (14/20 lb) (9/10 ft)

200 Meter Run

Quote: 

“Resilience is, of course, necessary for a warrior. But a lack of empathy isn’t.” 

—Phil Klay

2.2.25

CARDIO SUNDAY

All for time: 

2,000-m row – Every 2:00 including 0:00, perform a :20 support hold on the rings. 

5000- m C2 bike - Every 2:00 including 0:00, perform a :15 Second L-sit on parallettes 

Quote:

“True life is lived when tiny changes occur.” 

― Leo Tolstoy