We made it! We’ve reached the end of the 2025 CrossFit Open. What did you all think? 🙂 I thought it was a good mix of cardio, barbell and gymnastics this year. I missed seeing people go for a one-rep lift! 25.3 was hard for many (those wall walks …). A big part of the Open is the idea of being challenged. We know some of these movements are frustrating, both physically and mentally. Hold yourself to the standards and see how far you can push. It’s hard because it’s meant to be hard. We can do hard at CFD. 😉
Moving forward: Take a look in the mirror and remind yourself of how far you’ve come. You’re feeling better, looking better, moving better, and you have a community of friends surrounding you. Scores are a good way to motivate people, but what truly matters is who you see in the mirror. Many of us are parents, partners, business owners, employees, bosses, friends, someone’s support system, someone’s inspiration. The one hour a day we spend at CFD should set us up to BE BETTER in those remaining 23 hours, outside of the gym. That’s the real win — improving your quality of life, in every way.
Monday is here and we’re back to doing what we do best — fitness, friends and community!
Next week (March 24), we’re beginning a new strength cycle and a new gymnastics cycle! More details on both cycles will be coming soon. 🙂 (A teaser … we’ll all be getting better at rope climbs, strict pull-ups and ring dips!)
Let’s take a look at this week’s programming …
Monday’s workout will hit hard — wall balls, TTB and clean and jerks! After the strength session on Tuesday, we will have a bodybuilding pump/finisher to cap off a solid upper body day. Wednesday is the most important workout of the week as we have a real challenge for athletes. Please ensure you adjust the amount of calories on the bike to fit your fitness level, so you can maintain the stimulus (a sprint on the bike). For Thursday, it’s a grind through a long row buy-in, and then we’ll see if you can hold a steady pace through this core blaster of a chipper. Friday will be a real challenge for athletes as two high-skilled movements are completed at high intensity across multiple sets. It’s teams of three on Saturday, as we cap off our deload week before entering the new strength cycle.
Have a great week!
Here are the workouts of the week:
Monday – Wall balls, TTB, clean and jerks and leg day mini pump
Tuesday – Heavy single bench press and bench/strict pull-ups
Wednesday – Bike/burpees to bar
Thursday – Row, core work, crossovers! Sandbag hold.
Friday – Gymnastics skill review and BMU/OHS/shuttle runs
Saturday – Teams of 3 workout! (cardio)
Sunday – Open Gym
