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It is the last week of the 2025 CrossFit Open. The workout will be released this Thursday at 3pm. The last one is always the hardest. You are exhausted from pushing hard the last 2 weeks as well as the last workout is usually the most devious. I have loved the energy and effort everyone has been giving the last 2 weeks and it has been great to see the progress that people have made. Keep it up ad enjoy the ride. Unfortunately, I will not be doing the open workout this week for 2 reasons. 1 - I will be in Florida picking up my kids from their March break. So there will be some switching around of coaches, so check the app. 2- I injured myself this past Thursday. I was going for a new 3RM deadlift and ended up tearing my teres major. I will be posting more about my experience and how I am doing in recovery when I get back. But long story short, its a bad tear, but its a small muscle so its not that bad. It just looks really bad right now with a massive amount of bruising. I have to take a couple weeks off training before I start my rehab, which coincides perfectly with my vacation. Injuries happen, especially when you try to push the limits. Learning how to rehabilitate from them and avoid them in the future is the important part. Monday A) TY COBB COMPLEX 5 Sets - 1 Squat Clean - 3 Front Squats - 1 Jerk B) IF YOU BUILD IT, HE WILL COME 6 rounds: 100m Row/Ski (200m Bike) 10 Wall Balls 5 Squat Clean & Jerks (135/95) Tuesday A) 8 Rounds of Each: 20 secs On, 10 Secs Rest 1 Min Rest Between Rounds IS THIS HEAVEN? 1) Right Lunge - Sumo Squat - Left Lunge 2) Curtsy Lunge / Cossack Squat 3) Lateral Plate Hops / Quick Feet to Plate 4) Negative Push Up / Fast Push Ups 5) Alternating Knee Raises / Flutter Kicks 6) Superman - torso, leg, both 7) DB Lateral Raise / DB Press * Single arm, alternating 8) Inverted Barbell Row B) DEAD HANG LIKE MOONLIGHT GRAHAM 1 Min - rest 1 Min :45 - rest :45 :30 - done Wednesday A) BACK SQUAT 5-5-4-4-3-3 Sets 1-2: RPE 6 Sets 3-4: RPE 7-8 Sets 5-6: RPE 9 B) EASE HIS PAIN AMRAP in 14 minutes 4 Handstand Push-Ups 8 Box Jumps (24/20) 10 Sandbag/D Ball Squat To Overhead Press - Alt. Shoulder Sandbag 14 Knees-to-Elbows 16 Cal Row/Bike/Ski Thursday A) 3 Rounds AMRAP 4 Max Cals Row/Bike/Ski into AMRAP 4 Min 1: Walking Lunges Min 2: Plank Min 3: Sandbag Walk AHAP Min 4: Alt V-Ups - Rest 4 mins between Rounds B) 3 Sets @ RPE 6-8 Dumb Bell Z Press: 8-10 Reps Single Arm DB Rows: 8-10 Reps Friday 25.3 will be released at 3pm on Thursday at games.CrossFit.com (http://games.CrossFit.com) Saturday Soul Crusher AMRAP 35mins 5 pull ups Deadlift (125/155) 5 HSPU Clean (125/155) 5 single arm devil press (left) (35/50) Back squat (125/155) 5 single arm devil press (right) (35/50) Front squat (125/155) 5 TTB Barbell; start at 1 rep, add a rep every round Partner WOD For time: You Go I Go (Rest While Your Partner Works) 30 rounds of: 3 Deadlifts, 125/155 3 Lateral Burpee Over Bars -- then -- 20 rounds of: 3 Clean & Jerks, 95/135 3 Lateral Burpee Over Bars -- then -- 10 rounds of: 3 Power Snatches, 65/95 3 Lateral Burpee Over Bars Sunday Please see Engine Group for Juans workouts

Just a little reminder today that March Break will be coming up for many families with kids. Depending on the school board, the times will vary. We realize that this can be a tough time to keep the kids busy. Getting your workout in might start to falter during these times. You are always welcome to bring the kids to the gym. They can watch their parents get their fitness on so you can have a little extra motivation and set a good example for them. You are also welcome to have them work out with you if they are comfortable doing that. If you decide to bring your kids in, we just ask that you keep them supervised or have them sit and play in a safe environment. Most of the adults are aware of the potential dangers of the gym and are familiar with the movements. Most kids are not. We don't want them wandering unaware into a situation where they can get hurt. Monday A) MAYHEM BODYBUILDING 4 sets or each exercise: 15 Standing Tricep Extension 10 DB Lateral Raises 10 DB Rows 10 DB Decline Floor Press B) For Time 10-9-8-7-6-5-4-3-2-1 * Push Press @ RPE 6-8 * 5 Kipping or Jumping Pull-Ups between each round ** The goal is to complete sets unbroken. So choose a challenging weight where you don't have to stop until it is over. Tuesday 4 Rounds A) 5 Cleans & Jerks (95/65) B) 300m Row - Rest 3 minutes - 3 Rounds A) 4 Clean & Jerks (115/75) B) 400m Row - Rest 3 minutes - 2 Rounds A) 3 Power Cleans (135/95) B) 500m Row 30 min time cap Wednesday A) HEEL ELEVATED TEMPO SQUATS - 3121 E2MOM 12 6-6-6-6-6-6 B) EMOM 16: 1) 20 Reverse Lunges (50/35) 2) 50 Double-Unders 3) 10 Goblet Squats 4) 14 Box Step Ups (24/20) Thursday 3 Rounds AMRAP 3 Max Cals Row - into AMRAP 3 Max Cals Bike/Ski - into AMRAP 3 Min 1: KB Farmer's Carry Min 2: Burpees to a target Min 3: Box Step-Ups - Rest 3 Mins - Friday Will be annouced at games.CrossFit.com (http://games.CrossFit.com)at 3pm Saturday Soul Crusher Hero WOD: BERT For Time 50 Burpees 400 meter Run/Row/Ski (30 cal bike) 100 Push-Ups 400 meter Run/Row/Ski (30 cal bike) 150 Walking Lunges 400 meter Run/Row/Ski (30 cal bike) 200 Air Squats 400 meter Run/Row/Ski (30 cal bike) 150 Walking Lunges 400 meter Run/Row/Ski (30 cal bike) 100 Push-Ups 400 meter Run/Row/Ski (30 cal bike) 50 Burpees Partner WOD 120-100-80-60 Wall balls (14/20) Box jump overs (20/24) Row cals *Every 2mins including 0:00 8 single DB devil press (35/50) Sunday Please see Engine Group for Juans workouts

The 2025 CrossFit Open (Beauty vs The Beast) starts this Friday. The workout will be announced on Thursday at 5pm at games.CrossFit.com. This workout, and its scaling alternatives will be the WOD for Friday. I serve on the boards of several non-profit organizations dedicated to assisting youth in the justice system. One of these organizations, YouTurn, is hosting an event on September 17th called "Harvest: A Feast of Fall." The event will feature top chefs and restaurants from Ottawa, along with great music, in the beautiful setting of the Ottawa Art Gallery. We are seeking companies that can contribute to our fundraising efforts. If your company has a budget for donations, we would appreciate being connected. Please refer to the attached information package for potential sponsors. If a donation isn’t feasible, you can still support us by purchasing a ticket or spreading the word. Monday A) Pause Cleans Work to a 2 Rep Max Pause for 1 second below the knee on the way up. Rest :90sec - 2 Minutes between sets. B) 5 Rounds: 7 Dumbbell Hang Squat Cleans 14 Dumbbell Lunges (Farmers) 7 Devil Press Time Cap: 12 Minutes Choose a weight for this workout that you don't have to put down more than twice per round. Tuesday A) 3 Sets: Push Press x 12/10/8 Reps into Handstand Hold (Wall Facing) x :20sec Minimum Rest 2-3 Minutes between sets. B) EMOM 15: Min 1: 8-10 Dips Min 2: 8 Ring Rows + 8 Ring Bicep Curl Min 3: 100m Upper Body Row Wednesday "Filthy 50...But Different" 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Calorie Row/Bike 50 Knees-to-Elbows or Knee Tuck Sit Ups 50 Box Step Ups 50 Weighted Russian Twists 50 Sandbag Squats 50 Burpees 50 Double-Unders Time Cap: 30 Minutes Thursday A) Barbell Bench Press Work to a 1 Rep Max B) A. Dumbbell Chest Flys 3 Sets x 10-12 Reps Rest :90sec between sets B. 3 Sets: Dumbbell Bicep Curl (Hinge Position) x Max Reps Dumbbell Hammer Curl x Max Reps Rest as needed between sets Friday 25.1 Open workout. This will be announced at http://games.crossfit.com (http://games.crossfit.com)at 5pm on Thursday Saturday Soul Crusher Partner WOD Sunday Please see Engine Group for Juans workouts