The Week Ahead 5/18/26

Team, Friends, Old Cityzens,

Time flies. Another Memorial Day Weekend coming up. Of course that means we must acknowledge our fallen soldiers and celebrate our good health with Memorial Day Murph on Monday. It’s probably a bit old-school (ancient-school?) of me, but I’m convinced a bit of communal ritual suffering does the spirit good. And a unique kind of good. But remember, like every WOD you get to choose how much work you do, and you get to rest when needed. So what’s to fear? Join us.

Anywho, the week ahead:

Monday - Week 5 or 6 of Ring Dip, paired with DB Bent Over Row. Then a bit of Murph prep. 12 Rounds of “Cindy” broken up every 4 rounds by a bit of cardio. Remember, the culmination of our Ring Dip program is testing “Elizabeth” at the end of next week.

Tuesday - An E3MOM of Push Jerks, Single Arm KB Swing, and Running. Total running 1600m. Push Jerks will be 3 reps at a time, so a bit heavier.

Explosive movements paired with running. It matches my preferred definition of athleticism. Be powerful, have sprint endurance, kick ass with real sports. It’s like if Messi lifted. CrossFit is timeless because it has an exacting and (nearly) inarguable definition of Fitness. CrossFit unequivocally says don’t specialize. Still, I can’t kick the habit of wanting to beat folks on the field.

Wednesday - Back Squat, sets of 5, paired with mobility. Then, a quick cardio-forward WOD called “Bubbles.” Burpees and Double Unders.

Thursday - Double Strength. Bench Press and Powell Raise. Then we focus on time under tension with a KB Complex. Expect to hold the KB for quite a long set of Deadlifts, Rows, Squats, and so on…

Friday - Hang Power Snatch paired with mobility. Then an EMOM including A STANDING ONLY version of the bike, Z-Press, and Farmers Carry. I think of this as a crazy spin on a core workout.

Saturday - Arms and Partner WOD.

All my love,

Coach Jason