ANNOUNCEMENTS:
TODAY IS BRING A FRIEND DAY!
-Come by with your best bud and show them how you’re getting so fit!
-All classes will be moved up one hour
-8AM Community CrossFit, 9AM Weightlifting, 10AM Pump
-Fill out form here
2025 KICKSTART POTLUCK | SATURDAY JANUARY 25TH 12PM
-Join us to kickstart 2025 and set your goals for the year on the CFQ wall! Bring your favorite dish or beverage to share and get inspired for the year ahead!
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! |
COMMUNITY @ 8AM
By Coach Nick
—–IN PAIRS—–
AMRAP 15:
10 Deadlifts
3 Synchro Burpees
10 Wall Balls
3 Synchro Burpees
*Athletes will alternate ROUNDS aside from the synchro work.
*For example: Athlete 1 deadlifts, both athletes burpee, Athlete 1 Wallballs, both athletes burpee, and then Athlete 2 deadlifts, both athletes burpee, Athlete 2 wallballs, ….
—rest 5 minutes, then—
EMOM 12:
Odd Minutes: 12 Push Press
Even Minutes: 12 T2B
*Athletes start one on each station, then switch every minute for 12 minutes, hitting each station 6 times each.
WEIGHTLIFTING @ 9AM
By Coach Kev
LIFT:
2 Position Power Clean (Knee + Floor)
*build to heavy
ACCESSORY:
4x
1:00 Dual KB Front Rack Hold (HEAVY)
1:00 [Weighted] Plank
*rest as needed between each in order to go UB
THE PUMP @ 10AM
BENCH:
3 x 5 @ 80% (of 1RM)
3 x 8-10 @ 70%
PULL-UPS:
3 x 8 (may add weight or use bands)
ARMS:
3 x
1:00 of:
10-15 Supinated BB Rows
Max DB Hammer Curls w/ remaining time
-Rest 1:00-
1:00 of:
10-15 OH DB Tricep Ext
Max Banded DB Tricep Ext w/ Remaining time
ABS:
3 x
:20 Crunch
:20 Reverse Crunch
:20 Hollow Hold
:20 Rest
