WEEK OF 3/31/25

Programming Breakdown Video

I did not have a chance this weekend to film the first programming video.  Life gets in the way sometimes and time did not present itself.  I will get my first one done next week for you all.  In the meantime, here’s another fabulous article about CrossFit and what got me all juiced about it.  What is fitness?

Union Farmstead Egg Order

Link to order Farmer Bruce’s Eggs

———————————————————

Monday, March 31st

Skill/Strength
EMOM for 10 minutes:
2 Thrusters
(increase load as you wish)

WOD
AMRAP 12 minutes:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.

Tuesday, April 1st

WOD
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.

Accessory
Tabata hollow rocks

Wednesday, April 2nd

Skill/Strength
EMOM 10 minutes:
1 deadlift + 1 power clean

WOD
For time:
22-16-10 reps
Deadlifts (135/205 lb)
Double-dumbbell or KB box step-ups (20/20 in) (35/50 lb)

Rest 1:00

9-6-3 reps
Power cleans (135/205 lb)
Double-dumbbell or KB box step-overs (20/20 in) (35/50 lb)

Thursday, April 3rd

WOD
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters in time remaining (105/155 lb)

Accessory
6 sets:
5 strict pull-ups (use weight if you can perform 5 strict pull-ups with ease)
– Rest 1:30 between sets.

Friday, April 4th

WOD
For time with a partner:
100-cal row
50 synchronized Abmat sit-ups
100 KB swings (35/53 lb)
50 synchronized Abmat sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

Accessory
200-meter single-arm DB overhead walk
– 100m with one arm and then 100m with other arm

Saturday, April 5th

Fitness with Friends celebrating 17 years of CFG

Sunday, April 6th

OPEN GYM
8-10am