WEEK OF 3/24/25

Always Evolving

Our coaches believe in the education of CrossFit. What it is, what it means, and how it works is very important to understand why we do what we do.  The CrossFit methodology, though simple in nature, is very vast.  It is not just a standard program, but a complex mix of every single facet across the fitness spectrum.  Next week, I will begin posting a video explaining the week’s layout of our workouts, the intentions behind them, and goals for you, the athlete.  There will be a video link that shoots directly to the website for your viewing pleasure.  We hope that you will find this information beneficial in your understanding of CrossFit and our workout plan.  In the meantime, here is a link to the very first journal article I read in 2006 that got me hooked on this “new” fitness program called CrossFit. FOUNDATIONS

Much CrossFit love,

Barry

Union Farmstead Egg Order

Click here to place your egg order from Farmer Bruce

———————————————————

Monday, March 24th

Load up
EMOM for 3 minutes:
5 Thrusters building to WOD weight

Mini Round
1 set:
10 thrusters
Rest :30
5-10 pull-ups
– Use workout load and variations.

WOD
“Fran”
21-15-9 reps for time:
Thrusters (95/63)
Pullups

Accessory
3 sets:
1 minute plank hold
40yd sled push (100/70)

Tuesday, March 25th

WOD
10 sets for load:
2 front squats
– Lift every 3 minutes

Accessory
4 sets:
40yd KB Farmer Carry (heavy)
25 Abmat Situps

Wednesday, March 26th

Skill
5 sets x every 2 minutes increasing load each set:
Snatch pull + power snatch + hang power snatch

WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps for time:
Bar-facing burpees
Hang power snatches (75/115 lb)

Thursday, March 27th

Skill
EMOM in 6 minutes:
1 rope climb or variation

WOD
AMRAP 16 minutes:
20/25-calories on machine
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.

Friday, March 28th

WOD
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row or ski
– Rest 2:00 between rounds.

Accessory
EMOM for 6 minutes:
ring support hold

Saturday, March 29th

Fitness with Friends
WOD posted Friday evening

Sunday, March 30th

OPEN GYM
8-10am