ANNOUNCEMENTS:
CROSSFIT OPEN 2025
-The first of three workouts drops on Thursday, 2/27, and we’ll tackle it together every Saturday for three weeks! We will also be running skill workshops in February to better prepare you! Details below:
| Session Breakdown: Week 1: Double Unders & Thrusters Saturday, February 8th 12pm Whether you’re working on your double unders or refining your thruster form, this session will help you increase your efficiency, boost your confidence, and tackle these powerful movements with ease. Week 2: Kipping & Wall Walks Saturday, February 15th 12pm Perfect your kip for pull-ups and toes-to-bar, and master your wall walks with better technique and control. We’ll teach you how to generate more power, conserve energy, and move with intention for both of these challenging movements. Week 3: Rowing & Burpees Saturday, February 22nd 12pm Maximize your rowing performance and crush those burpees! You’ll learn how to row more efficiently and power through burpees without burning out.Pricing: |
| $35 per sessionSign up for all 3 sessions and get 10% off – only $94.50 for the full series!SIGN UP LINKS:WEEK 1!WEEK 2!WEEK 3!ALL 3!You can also sign up directly on the Zen Planner member app in the “Events” section on your profile |
| These sessions are perfect for athletes of all levels who want to build confidence, improve technique, and get ready for the Open. Whether you’re just starting out or looking to refine your skills, we’ve got you covered!Register today and get the most out of these exclusive skill sessions. See you then! |
| ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ |
CFQ Valentine’s Day Wine Tasting
Friday, February 14th | 6:30–8:00 PM
Join us for a fun and relaxed evening of wine, snacks, and socializing at the gym! Whether you’re stopping by on your way to other plans or making this your main event, it’s the perfect way to kick off Valentine’s Day. We’ll have a great selection of wines, and even a few wine experts from the gym to share insights.
Come pre-game with us or just hang out—we’d love to see you there!
COMMUNITY @ 8am
By Coach Nick
In 2 Teams:
4 x AMRAP 6 (3:00 rest after each Quarter)
1/2 Team Max Dist Row at all times
1/2 Performing
Q1 — 6 Burpees + 10 Shuttle Runs
Q2 — 6 Alt DB Snatch + 10 Shuttle Runs
Q3 — 6 Alt DB Lunge Steps + 10 Shuttle Runs
Q4 — 6 Wall Balls + 10 Shuttle Runs
Athletes switch after each set of 6+10.
Each set of 6+10 earns 1 pt for the team.
Every 1,000 m on the rower earns 6 pts for the team.
Team with most points wins GLORY!
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Tempo Snatch + OHS (1+2)
*build to heavy
*3 seconds to knee, then full speed
ACCESSORY:
3x
15 Plate Halos, each direction
10 DB Lateral Raises
THE PUMP @ 11am
BENCH PRESS:
6 x 2 Bench Press (Building)
ARM PUMP EMOM:
EMOM 12 of:
Min 1: :40 of Alt DB Bench Press
Min 2: :40 of Alt KB Row
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of BB Curls
ABS:
1:00 Russian Twists
:30 Rest or Plank
1:00 (:30 Leg Crossovers + :30 Leg Raises)
:30 Rest or Plank
1:00 (:30 Wrist to Knee Crunches + :30 Bicycles)
:30 Rest or Plank
