• Monday starts the week off with a Classic CrossFit benchmark, Fran. This 21-15-9 workout of thrusters and pull-ups is known for being a potent dose of fitness in a small package. We last tested this effort on October 16, 2024.
• Tuesday is a heavy front squat day. Plan to build from a moderate load to a heavy load as we progress through 10 sets of 2 reps. If you're fatigued from Fran on Monday, use this as an opportunity to move through the range of motion at moderate loads, rather than pushing for near-maximal loading.
• Wednesday’s workout starts off with a snatch complex of snatch pull + power snatch + hang power snatch. Then get ready for a couplet of snatches and bar facing burpees that descends in reps from 10 down to 1.
• Thursday look to have a more cardio- and stamina-intensive workout where we complete a 16 minute AMRAP of calories on the bike, box jumps and rope climbs.
• Friday we'll take on an all out effort of every two minutes for 8 rounds of wall-ball shots followed by a max-calorie row. Don’t worry there is a built in 2 minute rest after each round.
• Saturday starts off with 5 sets of 3 clean and jerks. Then “Eva Strong”, a partner workout where both athletes complete 24 double-unders, split the 19 toes-to-bars and 2 clean and jerks, and run together. We honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas.
"Life is tough, my darling, but so are you." - Unknown
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