Welcome to this weeks programming preview! Week 4 of the CrossFit open. 19.3 threw us all for a loop but we made it through it and we are all ready to move on to 19.4 this week.

You may have noticed that a few days of programming last week included a “Midline March” workout. You will see these posted daily with the WOD post through the month of March. They arent part of the class WOD so take some extra time with some friends to work on strengthening those midlines. The importance of midline strength, endurance and stability is crucial to all of the foundational movements we do in CrossFit.

Monday
Its been a while since we did a benchmark WOD so lets start this week off with just that. This workout is a variation of of the classic, “Cindy”. This version is a spicy one called ” Cindy XXX” , do a little google search and see for yourself what it is.

Tuesday
Today we will start off with a short EMOM of thrusters and box jumps and finish with building up to a heavy triplet of clean and jerk.

Wednesday
This mid week workout is a fun chipper combining shoulder to overhead, front squats, deadlifts and burpees.

Thursday
Dumbbells and double unders is the name of the game today. Come challenge yourself with this amrap if you dare before 19.4.

Friday
19.4 baby! This years Open is flying by, week 4 is here and so is the next FNL. We have been going strong with the energy every week so lets keep it going. Regardless of how much you love or hate the workout come give it your all!

Saturday and Sunday
This weekend we have a different type of WOD to do and its an exciting one. Regular classes are canceled for both Saturday and Sunday but stay tuned on the member page for details about whats happening this weekend.