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