CONGRATULATIONS COACH BEN!
The gym is celebrating Coach Ben Ward's achievement of becoming a United States Citizen. Congratulate him if you see him this week! We'll be executing the CrossFit workout "1776" as a celebration after completing the Open.
New Training Block: February 24th – March 15th
### Strength Focus
Primary objective: testing 1-rep maxes for all major lifts — deadlift, back squat, front squat, power clean, bench press, and shoulder press. Power clean and front squat testing already occurred. Members who miss scheduled testing should use Open Gym access to complete assessments, as accurate numbers are essential for the upcoming strength-biased block.
### Conditioning Focus
The Open prioritizes fitness evaluation. After six weeks of intensive training, emphasis shifts to maintaining current fitness while feeling prepared for Friday's Open test.
### Weekly Template
- **Monday:** Intervals - **Tuesday:** Strength Testing - **Wednesday:** Longer Conditioning - **Thursday:** Knees Over Toes + Light Olympic Lifting - **Friday:** Open workout - **Saturday:** Partner/team workout (TBA)
Daily Workouts
**MONDAY** — EMOM × 20:00: Rotate through Toes to Bar, Hang Squat Clean (95/65), Double Unders, Row Calories, and Rest. Target 30-45 seconds each round.
**TUESDAY** — Baseline Testing: Shoulder Press 1RM + Deadlift 1RM
**WEDNESDAY** — AMRAP × 30:00: 400m Run, 8 Burpee Pull-ups, 16 Box Jumps (24/20), 100m Farmers Carry (50s/35s)
**THURSDAY** — Three sets: 10 Pull Overs on Medicine Ball, 10 DB Upright Rows, 10 ATG Split Squats, 10 DB Bench Good Morning. Then Every 45s × 12: 1 Snatch @ RPE 5-6.
**FRIDAY** — Open 25.1 (announcement Thursday at 3:00 PM on CrossFit Games website)
**SATURDAY** — TBA
