February 23rd-February 28th CrossFit

• The CrossFit Open starts this week Thursday Feb 26th! Dont forget to sign up! The CrossFit Open Workout will be programmed every Friday for the next three weeks. If you are signed up for the Open please let your coach know in class to make sure you have a judge and a scorecard.

• Friday Night Lights is 4:15-5:15. There is no 5:15PM class Friday for the next three weeks. If you are unable to do the workout on Friday. Please let a Coach know. You have till Monday at 5pm to submit your score. Workouts will be announced on Thursdays. If you have any questions on how to sign up, submit your score, etc happy to help! :)

• Thursday 2/26 is Jon Shores Birthday WOD. Happy Birthday Jon! Birthday Burpees!

• Week Free for the Month of February for friends and family. Sign up on the website

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Monday February 23rd, 2026

Warm-Up

3 Minutes of Row, Bike, or Jump Rope

200M Run

Inch Worms

Spiderman Stretch

High Knees

Butt Kickers

10 PVC Pass Throughs

10 PVC Around the worlds Left

10 PVC Around the worlds Right

30 Sec PVC hold Right

30 sec PVC hold Left

Superset

3 Rounds

5 Pull Ups

20 Sec Hollow Rocks

20 Sec Wall Handstand or Shoulder Taps

Snatch Barbell Warm-Up

10 Good Mornings

20 Sec Flag Pull Stretch Right Arm

20 Sec Flag Pull Stretch Left Arm

5 Hang Snatch Pull

5 Muscle Snatch

5 Overhead Squat

For Time:

1000M Row

30 Alternating Dumbbells Power Snatch 50/35

800M Run

30 Barbell Power Snatches 95/65

600M Row

20 Power Snatch (70% of max)

200M Run

Score For Time

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Tuesday February 24th, 2026

Warm-Up

400M Jog

Ankle Pull

Quad Pull

Lunge Twist

Inch Worms

Spiderman Stretch

High Knees

Butt Kickers

Cat-Cow

PVC Pass Throughs and Band Pull Aparts

"Whitney Houston Beat Challenge"

Song "I Will Always Love You"

Whole Class goes at the same time. Box Jump when the drum beat hits to win!

5 Min AMRAP Pre-WOD Warm-Up

10 Box Jump (you pick height)

10 Push Ups

Score Rounds and Reps

Barbell Warm-Up

"DT" with the empty bar

Build Up to the weight you want to use for the WOD

Every 5 Mins for 25 Mins

• 400M Run

• 1 Round of "DT"

  1 Round of "DT" (12 Deadlifts+9 Hang Power Clean+6 Push Jerk)

  *Rest for the remainder of the time

Score Load + Slowest Round

RX 155/105

Intermediate 135/75-85lbs

Scaled 95-115/55-65

55+95-115/55-65

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Wednesday February 25th, 2026

Warm-Up

E4MOM for 16 Minutes

Barbell Split Squats X 10 Each Leg

Chin Ups X Max

Weighted Plank X 30 Sec

3 Rounds for Max Reps in 17 Minutes of:

1 Minute Burpee Over Medicine Ball

1 Minute Medicine Ball Lunge Left Leg + Right Leg+ Wall Ball Shots in the Air

1 Minute Rogue Echo Bike Cal

1 Minute Medicine Ball Sit-Ups 20/14

1 Minute Barbell Bicep Curls 45/35

1 Minute Rest

Score Total # of Reps

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Thursday February 26th, 2026

Happy Birthday Jon Shores!

Birthday WOD 2/26/1987

Skill

Double Unders

Warm-Up

Build up to a Heavy Power Clean (not a max)

For Time:

• Buy In: 1 Mile Run

• 26 Power Cleans 135/95

• 87 Double Unders

• Cash Out: 1 Mile Run

RX 135/95

Intermediate 115/75

Scaled 95/65

55+ 95/65

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Friday February 27th, 2026

Open Workout 26.1

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box

♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes

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Saturday February 28th, 2026

*This Workout might change depending on what the Open Workout is. Will update WOD Thursday if needed.

Partner WOD

You Go, I Go Style

0-20 Mins

1200M Row

10 Burpees Over Rower

1200M Row

20 Burpee Over Rower

1200M Row

30 Burpee Over Rower

1200M Row

40 Burpee Over Rower

*Continue up ladder until clock stops

1200M Row...... 50 Burpee Over Rower.............

21-41 Minutes

90/70 Rogue Echo Bike Cal

20 DB Power Cleans 50/30

70/50 Rogue Echo Bike Cal

20 DB Power Cleans 50/35

50/35 Rogue Echo Bike Cal

20 DB Power Cleans 50/35

30/20 Rogue Echo Bike Cal

20 DB Power Cleans 50/35

*Every time you and your partner switch on the bike you owe 20 Russian Twist 50/35

Only one person works at a time. Partition it anyway you like.

Score: Two Scores. Total number of reps 0-20 Mins and total number of reps 21-41 minutes

Or:

Open Workout 26.1

For time:

20 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box

♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes