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 @ 9am
By Coach Nick
In Teams of 4
AMRAP 20 (Relay Style)
Burpee Broad Jumps
4 Sandbag Cleans
8/6 Cal Bike
Burpee Broad Jumps
At 0:00, 5:00, 10:00, 15:00, and 20:00, all athletes do 10 push-ups.
Athletes 1 performs BBJ and 4 Sandbag Cleans, then Athlete 2 starts, and so on…
Accessory
3-5 Rounds
20 Sit-Ups
15 Reverse Flies
10 Bicep Curls
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Jerk Dip + Jerk (1+1)
*build to heavy
ACCESSORY:
4x
10 Wall Slides
10 Banded Presses
then
2:00 [Weighted] Plank
THE PUMP @ 11am
BENCH:
5 x 1 @ Building (No Failing – Don’t Max Out(RPE 9))
3 x 5 @ 80% (of Single)
—————————
PULL-UPS:
5 x 4 (may add weight or use bands)
—————————
ARMS:
EMOM 6 of:
ODD: 7 Drag Curls + 7 Curls + 7 Cheater Curls
EVEN: 7 Slow Bench Dips + 7 Bench Dips + 7 Push-ups
-Rest 2:00-
4 x
:20 of Banded Curls
:10 Rest
:20 of Banded Tricep Ext
:10 Rest
—————————
ABS:
2 x
:20 Alt Leg V-ups
:20 V-ups
:20 Crunch
:20 Bicycles
:20 Hollow Hold
1:00 Rest
