The Week Ahead: 2/16/26
Team,
Several announcements, then the AMAZING week ahead:
New Class: Surrender. We launch our recovery and downregulation class this Sunday at 8:45 AM. It will start as a limited 6 week run. Expect a gym-wide newsletter with more information, and a class option to appear on Zen Planner. It will be coached by long time member and occasional Crossfit coach Mike Falkowski. As a bit of a wellness hippy myself, he and I have come up with a program we think is quite unique and will help your de-fry you. A touch of meditation, lots and lots of intentional breathe work, and longer periods of foam rolling/soft tissue work and restorative stretching.
Second, the CrossFit Open launches Friday 2/27. Sign Up on the CrossFit mainsite, and plan to attend Friday Night Lights!
Third, an important reminder: if you plan to do the CrossFit Open and submit your scares, you might choose to limit the volume over the next two weeks. What I mean by that is turn 20 minute AMRAPs into 12 minute AMRAPs. Divide the number of rounds or reps by half. Take an extra day off, attend Surrender, eat a bit more.
The week ahead:
Monday - Power Snatch practice and mobility, followed by “Snatch Chief.” The Chief is a beloved sprint/rest/sprint benchmark workout… power cleans, push-ups, air squats. But today power snatches.
Tuesday - Gymnastics get strong AF day. Ring Dips (we just completed 3 weeks of strict dips on bars) and chin-ups. WOD is Wall walks, ring rows, and double Unders. Maybe 12 minutes. Faster if you’re good at Wall walks.
Wednesday - A unique strength day. We’re doing four not-so-technical lifts, then a strength cash out. Weighted Step Up, Pullover Leg Raise, Seated Reverse Fly… then the Cashout is a 10 minute AMRAP of KB DL and Farmers Carry. AKA grip work.
Thursday - Actual double strength day. Thrusters (I like to practice from the rack as much as during WODs) paired with shoulder rehab… the Cuban Press! Then our second week through pause floor Press and top down KB Row.
Friday - Old City Benchmark 26.1 - 20 Minute AMRAP - 5 Power Clean and Jerk @ 155 then Run 200m. Simple, elegant, perfect. Plus I think it’s warm(ish) for the running.
Saturday - Core Strength and Partner WOD.
