ANNOUNCEMENTS:
2025 KICKSTART POTLUCK | Today @ 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 @ 9am
By Coach Nick
—In Pairs—
3:00 on/1:00 off x 6 Rounds
Athlete 1 – Max Row
Athlete 2 – (AMRAP) 10 Power Cleans + 10 Burpees Over the Bar
-then-
100 Partner Med Ball Sit-Ups
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Segment Snatch + Snatch (1+2)
*build to heavy
*hold catch on third Snatch for 3 seconds
ACCESSORY:
3x
5-5-5 Band Pull Aparts, 1 second hold on each squeeze
5 Medicine Ball Roll Outs
THE PUMP @ 11am
BENCH:
4 x 3 Building
-then-
4 x 6-8 @ 85% of Triple
PULL-UPS:
4 x 6 (may add weight or use bands)
-then-
50-100 Reverse Flyes (very light)
ARMS/ABS:
3 x
:30 Curl (:15 up + :15 Down) + :30 of Curls
:20 Rest
:30 Push-up (:15 up + :15 Down) + :30 of Push-ups
:20 Rest
:30 of V-ups + :30 of Russian Twists
:20 Rest
