What to expect this week. Mondays workout is below
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-We are putting on an event at OCC Road House in Clearwater on Saturday, many are volunteering but we encourage you to stop by even if you are not volunteering or competing.
-the crossfit open starts this Thursday, workout released at 3 on Thursday. Sign up for it, its fun BUT the schedule will be a little off this week
-We will completely closed Saturday and Sunday Morning but we will open for a few hours SUNDAY AT 5pm if you would like to do the open workout. You can do the open workout Friday as well, make sure you print out a score card and line up a judge! YOu can do the open thursday night as well or monday before 5.
-Normal FRIDAY NIGHT LIGHTS will start back up the second week of the open.

• Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
• Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
• Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun! 
• Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
• Friday: Open 25.1

General Movement Prep (6-8min)
3 Sets: For Quality
20/20 Line Hops (Forward and Back + Lateral)
10 Bootstrap Squats
10 Alternating Step-Ups
10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
–
Specific Prep (4-6min)
2 Lateral Shuttle Runs
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
2 Shuttle Runs
6/6 Dumbbell Snatch @ Workout Loads
8 Alternating Goblet Step-Ups
–
Bring Barbells to the Rack and Start Loading towards a 5RM

Strength
Take 15:00 minutes to Establish
Back Squat 5RM

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

15:00 AMRAP
8 Shuttle Runs **out and back is 1
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back 50 feet total equals 1
Dumbbell: 50/35lbs (22.5/15kg)
Box: 24in/20in

Level 2:
Dumbbell: 35/25lb, 15/12kg

Level 1:
15:00 AMRAP
6 Shuttle Runs
12 Dumbbell Hang Snatch, Right
12 Dumbbell Hang Snatch, Left
16 Box Step Ups
Shuttle Run = 25ft / (7.5m) Out and Back
Dumbbell: 25/15lb, 12/7kg
Box: 24in/20in

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:
Pacing & Efficiency
Maintain a steady, controlled pace from the start to avoid burnout.
Focus on smooth transitions between movements to minimize wasted time.
Avoid redlining early—consistency will yield a higher score over 15 minutes.
Breakdown by Skill Level
Advanced:
Aim for unbroken movements with quick, controlled transitions.
Maintain a steady run pace, slightly pushing in the final minutes.
Intermediate:
Break snatches into two quick sets if necessary (6-6 per arm).
Manage breathing during shuttle runs and step-ups to prevent burnout.
Beginner:
Break snatches into smaller sets (e.g., 4-4-4 per arm).
Step deliberately during shuttle runs instead of sprinting.
Use a lighter dumbbell or adjust box height if needed.