Week of March 3 - March 9

Congratulations to the Committed Club for February 2025! These rad folks made it to the gym for 20 or more workouts in the month - and Feb is the hardest one to get!! Whitney is the winner of this month's draw and takes home a CrossFit BRIO Yeti Yonder Bottle. Shoutout to the "Also Showed Up a Lot Club" who also made it for 16 or more workouts in the month.

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Workouts for the Week

Monday March 3

15 Overhead Squat

15 Toes to Bar

15 Thrusters

15 Pull ups

10 Overhead Squat

10 Toes to Bar

10 Thrusters

10 Pull ups

5 Overhead Squat

5 Toes to Bar

5 Thrusters

5 Pull ups

RX 95-115-135 / 65-80-95

Beast 115-135-155 /80-95-105 and CTB pull ups

Compare to Nov 9/24

Afterparty:

OTM x 8

1) Plank

2) Right Side plank

3) Left Side Plank

4) Hollow Hold

Compare to sep 30/24

Tuesday March 4

OT 3:00 x 10

30 Double unders

10/7 Ski cals

2 Back Squats

Wednesday March 5

25 min AMRAP

20 Single DB Push Press (50/35)

30/24 Cal Row

40 Step up (20")

Thursday March 6

OT 2:00 x 5: 6 Front Rack Lunge

3 Cycles of:

In 3 mins

12 Shuttle Run

16/12 Cal Bike

Max Burpees

rest 90 secs

Friday March 7

OTM x 30

1) 1 Box Jump (for height)

2) 1-2 Rope Climb

3) 100' Reverse Sled Pull

9:30 Class:

OTM x 30

1) 10 KB swings

2) 10 Ring rows

3) 100' Forward Sled pull

Saturday March 8

🎉🎂🎈🥳 Happy Birthday today to Sophie Brecht and Derrick Morin!!

10 min Row Cals

5 min Max Wall Balls (20/14)

-rest 5 mins-

10 Min Bike Cals

5 min Max KB swings (24/16)

-rest 5 mins-

10 min Ski Cals

5 min Max Box Jumps (24/20)

**subject to change based on 25.2**

Sunday March 9

🎉🎂🎈🥳 Happy Birthday today to Sarah Friesen and Greg Potter!!

With a partner, share the work on the bar.

100 Deadlift (155/105)

30 Syncro Burpees

80 Hang Power Clean (155/105)

30 Syncro Burpees

60 Front Squat (1551/05)

30 Syncro Burpees

40 Push Jerk (155/105)

30 Syncro Burpees

**subject to change based on 25.2**