Reminder the 2026 CrossFit open kicks off this week. We will be doing the open WODs each Friday from 4pm onwards
| Day | Focus | Strength / Skill | Conditioning |
| Mon | Strength + Glycolytic Barbell | Back Squat 5RM (12:00 build) | Shot in the Dark – 9:00 AMRAP (DL / burpees / FS) |
| Tue | Power + Threshold Test | Power Snatch 5RM (12:00 build) | Flat White – Row Ladder + DU + Alt DB Hang Snatch |
| Wed | Skill Density + Repeatable Output | Rope Climb + Bar MU Progressions | Pour Over – 20:00 EMOM (Shuttle/RC – WB/MU – Max Bike – Rest) |
| Thu | Barbell Cycling + Strict Ladder | 10:00 EMOM – 3 PC + Push Jerk (60–75%) | Cortado – 8:00 EMOM Ladder (Strict HSPU + Box Jumps) |
| Fri | Aerobic Repeatability / Engine | Stability Activation + Run Mechanics | Americano – 5 Sets (Run/Row/Sit-Ups/OH Lunge)26.1 from 4pm |
| Sat | Team Conditioning OR Open Event | — | Triple Espresso – 20:00 Team Waterfall |
