February 9th, 2026-February 14th, 2026 CrossFit

• Bring a Friend and Family member for a week of classes!

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Monday Feb 9th, 2026

Warm-Up

• Row, Bike or Jump Rope for 2 Mins

• PVC Pipe Game with Burpees (Left, Right, Spin)

• 10 PVC Pass Throughs

• 10 PVC Pipe Around the Worlds

• 20 Band Pull Aparts

  2 Rounds

• 10 Air Squats

• 10 Walking Lunges 5 each leg

• 10 Ball Slams

• Band Hip Opener 30 Sec Each leg

Barbell Warm-Up

• Use a Bar or PVC Pipe

  Bear Complex:

  Power Clean

  Front Squat

  Push Press

  Back Squat

  Push Press

"Teddy Bear WOD"

Every 2 Minutes for 10 Rounds (20 Mins total)

1 Bear Complex

5 Burpees Over Bar

*Rest for the remainder of the time

RX 60-75% of clean and jerk (suggestion 95-135/65-95)

Intermediate: something you can cycle smoothly (65-95/35-65)

Scaled Light Bar or Dumbbell Bear Complex (45-65/25-35)

Score Load

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Tuesday Feb 10th, 2026

Warm-Up

2 Rounds

250M Run

250M Row

5 Air Squats

5 Jumping Air Squats

5 Step-Ups Each Leg

5 Broad Jumps

Skill

Max Box Jump Height Test

Find the highest box you can jump onto safely with good form

Score Height

25 Min AMRAP

• 500M Row

• 100M Run

• 20 Air Squats 20/14

• 200M Run

• 20 Walking Lunges (10 per leg)

• 300M Run

• 20 AbMat Sit Ups

• 400M Run

• 20 Box Jumps or Step Ups 24/20

Score Rounds and Reps

*If you feel good after Bear Complex WOD, you can add a Med ball for an extra challenge. Optional: Med ball Goblet Squats, Med ball Walking Lunges, Med ball AbMat Sit-Ups, Medball Step-Ups

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Wednesday Feb 11th, 2026

EMOM X 35 Mins (5 Rounds)

Min 1: 10 Pull-Ups or Ring Rows

Min 2: 10 Hand Release Push-Ups

Min 3: 10 Toes to Bar

Min 4: 10 Dumbbell Hang Split Snatches 55/35

Min 5: 10/8 Rogue Echo Bike Cal

Min 6: 10 Dumbbell Hang Clean and Split Jerk 55/35

Min 7: Rest

*1 Dumbbell

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Thursday Feb 12th, 2026

Strength

Build up to a heavy squat clean (not a max)

For Time:

10-8-6-4-2 Reps

Front Squats

60-48-36-24-12

Double Unders

10-8-6-4-2

Power Cleans

Score For Time

RX 155-185/95-125

Intermediate 135-155/75-95

Scaled 95-135/55-75

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Friday Feb 13th, 2026

Warm-Up

400M Jog

2 Rounds

10 Glute Bridges

10 Leg Swings

10 Bodyweight Good Mornings

Strength

5x5 Bench Press 70%

Score: Load

Deadlift Prep

10 Deadlift Empty Bar

2-3 Light Sets of 5 Reps at 50% working weight

Every 5 Mins for 25 Minutes

5 Deadlifts 225/155

400M Run

*rest for the remainder of each round

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Saturday Feb 14th, 2026 Happy Valentine's Day!

Bring your sweetheart for FREE today!

Lover Not A Fighter Partner WOD

3 Rounds

2 Mins Wall Balls 20/14

2 Mins Med ball Sit Ups Toss to Partner 20/14

2 Mins Box Jumps 24/20

2 Mins Push Press 75/55

2 Mins Row Cal

2 Min Rest

Score Total # of Reps

*partition it anyway you would like. Only one person works at time. Fight Gone Bad Style. If your partner doesn't want to use a barbell they can use a DB.