The Week Ahead: 10/19/26

Team, Friends, Old Cityzens,

Don’t forget to sign up for Battle of the Classes on 10/31! 10 AM. There are no classes that day. To be clear: Battle of the Classes is fun “Field Day” at school style games… not CrossFit or fitness. To be more clear: it’s awesome. The definitive Old City event of the year. You can’t miss it.

The Week Ahead:

Monday: Double Strength. Back Squat (1)… we’ll inverse our progression and go from lower reps to higher reps. Half Kneeling Landmine Press (1). Wide Grip Barbell RDL (1) and Weighted Chin-Up.

Tuesday: “Juell.” Forgive the postponement last week. Lots of running, a couple of box jumps, and a chance to practice your muscle up.

Wednesday: After three weeks of Bench Press we pivot to Ring Push-Up (1) paired with DB Bent Over Row. Then, a sprint-y WOD of burpees, DB Snatch, and DB OVerhead Lunges. Total time is probably 11-12 minutes, so just beyond a sprint.

Thursday: Another longer WOD (along with Tuesday.) 18 Minute AMRAP of rowing, double Unders, sit-ups, and pull-ups.

Friday: First we practice power clean and jerk (1). Then, we apply that practice to a spin on chief. 4 Rounds of 3 Minutes Work, 1 Minute Rest. Clean and Jerk, Push-Up, Bodyweight Squat.

Saturday - Partner WOD! Almost always a longer grind. But not always. If you haven’t made it out on Saturday, you would probably love the partner WOD concept. It’s always “you go, I go"… so you get plenty of rest! And you don’t have to do the same weight or scale as your partner. (I wonder how many times I’ve said that.)

All my love,

Coach Jason