The Week Ahead: 6/22/26
Summer is officially here. And happy Father’s day to all the fathers out there. Especially the Crossfit fathers out there keeping the bar set high. Dont’t forget we’ve got an outdoor workout planned this Saturday at 8:30 @ the Fields at RFK… 7 minute bike ride and 4 minute drive from the gym. The gym will be closed Saturday. Workout itself starts at 9. Be there!
The Week Ahead:
Monday - Double Strength. Third week in a row of Pistol Squat. We’re pairing it with weighted chin-up, bench press, and Bent over row. I sent this note to the coaches, might as well send it to you: “I admit when I started CrossFit I thought pistols and handstands were circus tricks. Why waste my time? But I've learned there's no more valuable expression of balance than a pistol squat. Do we think balance as you age is important? Then we should train it. Not to mention it will help heal knee and hip pain, and training coordination is every bit as valuable as burning calories.”
In summation, if you don’t enjoy training skills, your approach and mindset is holding you back.
Tuesday - “Andi” Benchmark. DONE AS A PARTNER WOD. 100 reps each of hang power snatch, push press, sumo deadlift high pull, and front squat. All at a super light weight (65/45). You can have the option to do it yourself, but only if you’re in the mood for a 40 minute grind.
Wednesday - Something challenging, but a bit light compared to Andi. First, a glory muscle EMOM featuring lunges, pullovers, and curls. (glutes, triceps, biceps.) Then “Annie” a 5-10 minute workout of Double Unders and sit-ups.
Thursday - We’ll start with a second week in a row of Handstand Kick-Up, and we’ll pair it with shoulder mobility work. Then, a 9-12 minute WOD of heavier deadlifts, pull-ups, and 200m running. Total running is 600m, so I see this as a bit more sprinty.
Friday - Back Squat as strength. Then, another sprinty WOD with LOTS of built in rest. Rowing, Floor Press, DB Snatch.
Saturday - Hyrax with coach Turner. Bring your running shoes and electrolyte supplements! (and your love and mindfulness)
All my love,
Coach Jason
