OK, everybody take a deep breath…inhale…exhale…

Good. It’s going to be ok. I promise!



  • 200 Foot DB Overhead Walking Lunge (50/35#)

  • 50 DB Box Step-Ups (50/35#) (24/20″)

  • 50 Strict Handstand Push-Ups

  • 200 Foot Handstand Walk

  • Scaled Men & Women: 50/35# DB, 24/20″ box, front rack lunges, 5″ elevated strict hspu, bear crawl
  • Masters: 35/20# DB, 24/20″ box, overhead lunges, 5″ elevated strict hspu, handstand walk
  • Scaled Masters: 20/10# DB, 20/16″ box, front rack lunges, DB strict press, bear crawl

Some of you may be looking at this and feeling a little discouraged or left out, but I want to offer an alternative viewpoint right off the bat: this is another huge opportunity!

When I look at this WOD, I see a great opportunity for so many of you to get your first handstand push-up. You’ve been working on them, you’re so close, and with the roar of the crowd and the energy in the room…that’s how it happens!

We’ve been working those progressions every Wednesday, and there are some scaling opportunities in here that just might make all the difference.

Overhead lunges may seem daunting at first, but being measured in 5 foot increments gives each of us an opportunity to chip away a little bit at a time to move along.

There are so many great opportunities in here for all of us to really shine and have a beautiful break-through. If there’s anything the first two weeks have shown us, it’s that FNL is where the magic happens.

…ok, so maybe you think I’m being too bright & shiny and optimistic here.  Want some reality?

The reality is that regardless of ability, you can have fun with this one. We can all do some form of the lunges and box step-ups, but maybe it’s a no go on strict handstand push-ups? If you’ve been doing all the WODs RX, get to that point and give it a shot- you just might surprise yourself.

If it just isn’t going to happen, take your RX score to that point and just move on with a variation that you can do to finish out your 10 minutes.

There’s no reason to automatically default to scaled. Be proud of what you CAN do, complete it, and then move on and have fun for the rest of the time!

There’s probably at least one thing in this one that will present a challenge for each of us this week. These are opportunities. Sure, the Open is fun, but it’s also a test. You have the support of your community and coaches. Let’s do this!

Movement is a gift, and strength is a choice. Choose to be strong in your mind, your pride, and your positive attitude. There will be some amazing moments in 19.3, and I can’t wait to see them!

Saturday Specialty Class:

Oly cycle has ended, so for the rest of the Open cycle and during de-load over the next 5 weeks we’ll have Partner WODS hosted by a different coach each week!

When our new post-Open training cycle begins in April, you’ll see an ALL NEW CLASS for a 6 week cycle to our Specialty Saturday slot!

Schedule This Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 10am: CrossFit Sparx
  • Saturday @ 10:30am: partner WOD
  • Sunday @ 10am: Energizer Long WOD
  • Sunday @ 11am: Second Chance Sundays*

*did you miss FNL? Couldn’t make it to class or Open Gym? Want to try the 18.1 for a second time? Every Sunday during the 5 weeks of the Open we have Second Chance Sundays after Long WOD for your chance!