Thursday 03/19

Strength - Every 3:00 x 3 Sets

• 12 DB Bench Press

• Max Push Ups

WOD - Alt OTM x 5 Rounds

• Min 1 - Wall Walks

• Min 2 - Sit ups

• Min 3 - Shuttle Runs

• Min 4 - Rest

  Score = Total Reps

Wednesday 03/18

Strength - Every 2:00 x 4 Sets

• 8-6-4-2 Strict Press

• Build based off feel

WOD - For Time

Buy in : 1,000m Row

4 Rounds

• 20 Alt Lunges

• 20 Burpees

• 2 Rope Climbs

Buy out : 1,000m Row

Tuesday 03/17

Happy St. Patrick’s Day ☘️

Body Armor - Alt OTM x 3 Rounds

• 10 Barbell good mornings

• 25 Banded bicep curls

• 15 DB Skull crushers

• :30 Hollow hold

WOD - 4 RFT

• 15 Power Snatch (75/55)

• 12 Box Jump Overs (24/20)

• 15 T2B

Monday 03/16

If you are signed up on the CF Games site don’t forget to submit your score by 8pm tonight !

Strength - Every 2:00

• 3-3-3-3-3 Front Squats

• Build based off feel

WOD - 3RFT

• 60 DU

• 9 Front Squats (185/135)

• 15/12 Cal Row

Friday 03/13

The LAST workout of the 2026 Open season! Reminder - no regular classes today

Visit games.crossfit.com to view the workout description and weights for each division.

Evening heats - be sure to properly warm up and be ready to go once your heat time is up. We will post on our Instagram story later today what the heat start times will be.

Spectators welcome!!! Good luck athletes!