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

Good. It’s going to be ok. I promise!



  • 100 Double-Unders

  • 20 Overhead Squats (115/80#)

  • 100 Double-Unders

  • 12 Ring Muscle-Ups

  • 100 Double-Unders

  • 20 DB Snatches (50/35#)

  • 100 Double-Unders

  • 12 Bar Muscle-Ups

Scaled: 45/35# OHS, 35/20# DB, Single-Unders, Pull-Ups

Masters 55+: 75/55# OHS, 35/20# DB, C2B

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 a huge opportunity!

When I look at this WOD, I see a great opportunity for so many of you to get your first muscle-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!

I see an opportunity for many to get their first double-under. Followed by another, and then their third, maybe even 5 or 10! You’ve been tripping up, but working on your timing, but you’re oh so close!

Here’s an opportunity to get thousands of spots up the leaderboard and some big time pride when you nail that first dub.

Overhead Squat seem a little heavy? That’s ok too. Another opportunity to just work on them one at a time and make every rep count.

There are so many great opportunities in here for all of us to really shine and have a beautiful break-through.

…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. Do you have your dubs & ohs, but it’s a no go on the muscle-ups? ..you’ve been doing all the WODs RX though this year…so guess what? Do your dubs & ohs, get your RX score of 120, and then start doing c2b or even regular pull-ups in the remaining time.

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!

Don’t have your dubs yet, but want to continue doing RX? Then try dubs for 5 minutes, then switch to singles for the rest. Just put up the score you can, and then move on to having fun.

OHS is too heavy for you? Do your dubs (get your RX score of 100) then do OHS at a weight you CAN do, and….you guessed it…move on and have fun.

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 18.3, and I can’t wait to see them!

Our sponsor this week is BSN, and we’ll have special prizes to give away at FNL 18.3.

We’ll also have Harmless Harvest Coconut Water on-site giving away free samples and keeping you all well hydrated.

Finally, Dr. Ryan Chapman will return to offer pre & post WOD compression therapy and physical therapy!

Saturday Specialty Class:

Oly cycle has ended, so for the rest of the Open cycle over the next 4 weeks we’ll have Partner WODS hosted by a different coach each week! We’ll have Coach Robin this week, Coach Derrick the 17th, Coach Bryan the 24th, and then Coach Robin again to end it the 31st!

When our new post-Open training cycle begins the first week of April, you’ll see an old favorite class return for a cycle to our Specialty Saturday slot.

Schedule This Weekend:

Saturday @ 9am: Shred Sesh
Saturday @ 9am: CrossFit Kids
Saturday @ 10am: Oly Drills for Skills (FINAL class for this cycle! Will return in early June)
Saturday @ 10am: CrossFit Sparx
Saturday @ 11:30am: Open Gym
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!