December 9th- Demeber 14th

After taking a week off we are finally back for another edition of the All Aboard! This article gives you some insight into the week ahead at our gym and other things going on.Thank you for taking the time to read! If you are not a member, reach out to us! We would love to hear from you and show you why we are the best gym around! This week is the last week for the Open workouts. They will be hosted Saturday at 7am and 10am. Show up and cheer everyone on as they go hard! The open is a lot of fun and pushes yourself and others to the limits and you can truly see the progress you have made. There is a intermediate/scaled competition at CrossFit Firepit in GSO in April. Same sex teams of three. We are sending 4 people to represent. Even if you don't want to compete, we would love to have a HUGE cheering section! Things are in the works for a big MURPH event this year. Plan to be here and get in on the action! Strength Monday- Clean Complex Tuesday- Snatch Complex Wednesday- Jerk Thursday- Friday-Front Squat Workouts Our theme this week is Lord of the Rings #### **Monday:** **Rowing & Strength Work** - **Workout:** 5 sets of 500m/450m rowing with 1-minute rest, followed by two strength sets of deadlifts and strict handstand push-ups. - **Strategy:** Maintain a consistent rowing pace to stay under the 2-minute cap while keeping energy reserves for strength work. For deadlifts, use controlled reps and avoid burning out early. Scale handstand push-ups if needed (pike push-ups or seated dumbbell presses). - **Tip:** Focus on bracing your core for deadlifts and efficient breathing during the row. #### **Tuesday:** **Grip & Engine Burner** - **Workout:** 3 sets of toes-to-bar and burpee box jump overs with a 1:1 rest. - **Strategy:** Break toes-to-bar early (e.g., 5-5 or 6-4) to avoid grip fatigue. Pace the burpee box jumps—stay smooth rather than sprinting. - **Tip:** Use a controlled kip for toes-to-bar and step down from the box to conserve energy. #### **Wednesday:** **EMOM Conditioning** - **Workout:** Three 6-minute EMOM blocks with wall balls, bike/row/run, double unders, and dumbbell snatches. - **Strategy:** Aim to finish each movement in 30 seconds to allow for a brief recovery. Scale reps if necessary to maintain intensity. - **Tip:** Keep breathing steady and controlled, especially in transitions. Use efficient movement mechanics to stay consistent. #### **Thursday:** **Zone 2 Recovery & Handstand Practice** - **Workout:** 5-minute steady-state row with handstand walk practice every 5 minutes. - **Strategy:** Stay in an easy, conversational pace on the rower (around 60-70% effort). For handstand practice, focus on controlled movement rather than speed. - **Tip:** Engage shoulders and keep hips stacked for better balance in the handstand. #### **Friday:** **Leg & Core Endurance Challenge** - **Workout:** A descending ladder of running, dumbbell squats, and toes-to-bar. - **Strategy:** Pace the runs to recover for the squats. Break up toes-to-bar early (sets of 5-10). Squats should be unbroken or minimal breaks. - **Tip:** Keep an upright torso during squats and breathe steadily during the runs. Smooth transitions will save time. We cannot wait to see everyone in the gym! #herewego

Good afternoon! It looks like we have finally gotten a break from the cold weather. Enjoy some sunshine and fresh air and don't forget to get into the gym and wake the body up after a long winter hibernation. CF Open is starting Sat, March 1st. The workout will be programmed for Saturday's class. We are planning on having a mid-morning class as well. Be on the lookout through wodify and the FB group and announcements. We have some really cool things coming up in May and June. Be ready and be on the lookout. Get your training in now ;) Strength Monday- Power Snatch Tuesday- Back Squat Wednesday- Bench Press Thursday- DB Complex Friday- Workouts This workout on Monday focuses on explosive speed, endurance, and lower-body strength. Shuttle sprints enhance agility and cardiovascular capacity, while dumbbell box step-overs build leg power and stability. The 1:1 rest ratio ensures intensity is maintained while allowing partial recovery for sustained effort across all six sets. This workout on Tuesday emphasizes strength, conditioning, and core endurance. Shoulder-to-overheads build upper-body power, while bar-facing burpees drive metabolic intensity. Toes-to-bar, performed in controlled sets, enhance core engagement and grip endurance. The every-3-minute structure demands efficient pacing—pushing hard but maintaining consistency to avoid early fatigue across five sets. This workout on Wednesday tests aerobic capacity, coordination, and muscular endurance. Double-unders elevate heart rate and demand precision, while light power snatches challenge cycling efficiency and endurance. The strategy is to maintain steady pacing, minimize trip-ups on double-unders, and use controlled, efficient barbell cycling to sustain intensity throughout the 10-minute AMRAP. This workout on Thursday builds endurance, strength, and skill through structured intensity. The rowing EMOM drives aerobic capacity and recovery control. Squat snatches emphasize explosive power and technique under fatigue. Bar muscle-ups challenge upper-body strength and efficiency. The strategy is to stay consistent, control breathing, and maintain form across all movements. Saturday will be 25.1 Open Workout! Get in and see how much you have improved since last year. If you are new, come in and set a bench mark for yourself! See you all in the gym! #herewego