Weekly Training Plan | February 24- March 1, 2026

Please note that for the 3-week duration of the CrossFit Open, our schedule will see make-up days on Fridays and Mondays only, with the Open workout of the week programmed for Saturdays. This allows participants to complete the Open WOD on the make up days, at Saturday’s Intramural Event or in the Sunday Open Gym. If these times do not work for you, please book a PT session with one of our Empower team coaches in order to get the workout done.

Monday, February 23, 2026

10x 100m Sprint

Alternatives include ski, row or bike

Tuesday, February 24, 2026

4 rounds for time of:

30 push-ups
20 front squats @75/115lbs
20 push presses, @75/115lbs
30 GHD sit ups

Wednesday, February 25, 2026

Hero WOD Jennifer

26 min AMRAP:
10 pull-ups
15 kettlebell swings @1/1.5 pood
20 box jumps @20/24”

Thursday, February 26, 2026

Nancy

5 Rounds:
400m Run
15 OHS @65/95lbs

Friday, February 27, 2026

Make Up Day

See previous WODs or CrossFit Open WOD 26.1

Saturday, February 28, 2026

CrossFit Open WOD 26.1

Please register for your heat (posted each Thursday evening after the workout announcement)!

Sunday, March 1, 2026

7 Rounds:

10 SDHP @65/95lbs
10 Ring Dips