Who enjoyed the sunshine this weekend?? 🙂 It was the mood boost we all needed! This winter has been brutal. Belonging to CFD most definitely saves me through our 0 degree months!
We are currently in week 7 of this strength cycle: PRE-OPEN CONTROL WEEK. The intent is to reduce CNS fatigue. We want to ensure you feel fresh heading into the Open!
We’ve talked a lot about the Open lately — please reach out to a coach if you have any questions on what the Open is, and why you should sign up. Join the fun and register for the Open here: https://games.crossfit.com/open/registration
Let’s take a look at this week’s workouts …
**This Week’s Workouts:**
**Monday – Alpine Skiing**
Ascending ladder of air squats and single-arm devil presses where the reps climb fast and your legs, lungs, and grip all start screaming at the same time. Settle into a grindy pace early or the later rounds will bury you.
**Tuesday – Figure Skating**
Five rounds of row calories, GHDs or V-ups, and heavy dumbbell bench that stack upper body fatigue in a hurry. It’s a clean push-pull combo that forces you to respect the pacing or watch your presses fall apart.
**Wednesday – Bobsleigh**
Seven interval sets of box jumps, kettlebell swings, and double unders with built-in rest that beg you to sprint. The goal is repeatable aggression — fast feet, big swings, smooth rope, every set within a few seconds of your best.
**Thursday – Ice Hockey**
Sixteen minutes of pure partner misery on the bike: One minute max calories, one minute rest, trading back and forth. Simple, savage, and a true test of how deep you’re willing to go for the team score.
**Friday – Open 21.3**
Three classic Open bars of front squats and thrusters wrapped around gymnastics that climb from toes-to-bar to chest-to-bar to bar muscle-ups. The clock’s running, your grip is fading, and it’s all about smart breaks and hanging on when it counts.
**Saturday – Snowboarding**
Five rotating stations of row or ski, wall walks, bike, and heavy sandbag or barbell cleans with a built-in recovery jog. It’s a long, sweaty engine piece where you chip away the reps and manage the fatigue between machines and loaded work.
