Thank you to all those who attended Throw Back Week this past week — whether you’re a current or former member, we appreciate the energy you all brought to the gym! It was really fun to see some faces I haven’t seen in awhile. The CFD doors are always open — whether it’s been weeks, months or years since you’ve joined us, you’re always welcome back, no questions asked. 🙂
The CrossFit Open is quickly approaching — The Open will run Feb. 26 through March 16! Click here to register: https://games.crossfit.com/open/registration
Remember: CrossFit is a continuous journey. During the Open, don’t forget to focus on personal effort rather than external comparison. The three weeks of the Open will help set your bar for the year ahead — it will give you clear directions for future growth. We GET to do this. 😉
Let’s check out this week’s workouts …
**This Week’s Workouts:**
**Monday** – Levi’s Stadium
Short, hard bike efforts straight into heavy front rack lunges — pace the first set, then see if you can hang on as the legs and lungs start to flood.
**Tuesday** – Halftime
Simple on paper, brutal in execution: Row hard, jump fast, and try not to watch the clock as five rounds of calories and box jump overs stack up.
**Wednesday** – On the Gridiron
Classic descending ladder of deadlifts, push-ups and toes-to-bar that starts out sneaky and turns into a grip and midline war by the time you hit the low reps.
**Thursday** – Annie
Straightforward benchmark that lights up your shoulders and midline — smooth double unders, relentless sit-ups, and nowhere to hide from the volume.
**Friday** – Open 20.5
Pure Open chaos: Ring muscle-ups, wall balls, and rowing that you can partition any way you want — smart strategy beats ego here.
**Saturday** – Foam Fingers and Face Paint
Partner grind with shared runs and big chunks of synchro wall walks and dumbbell box step-ups where communication and composure matter as much as fitness.
