Burn Week 1
Feast fam—thank YOU for bringing your friends last week. We love seeing new faces in the gym and giving you the opportunity to invite friends and family to check out the place you spend an hour in each day. Our mission remains the same: to build gritty, grateful, and humble humans with the goal of being fit for life. The more people we can help, the better. It’s incredibly cool to have such a big, strong community of athletes who consistently show up to better themselves and support each other.
On another note… we are excited to announce we are heading into our final training cycle before the 2026 CrossFit Open, Burn.
Burn is a 5-week performance-focused cycle. We’re not building new skills; we’re sharpening everything we’ve developed this year and learning to apply it with confidence. Think: smart discomfort and controlled aggression. After these 5 weeks, we will go into a smart taper so we can head into the Open feeling capable, excited, and ready — not burned out.
What Burn Looks Like:
- Short-to-moderate length workouts
- Familiar Open-style movements
- Repeatable intensities with built-in pacing
- Challenging, but intentional
Training Focus:
- RPE 7–9 (not daily max effort)
- Workouts include caps, time domains, and clear pacing cues
- Exposure to discomfort without redlining
Open-Relevant Movements:
- Thrusters, Wallballs, Burpees
- Dumbbell Snatch / Clean & Jerk
- TTB / Pull-Ups, SHSPU, Double Unders
- Rowing and Barbell Cycling / Complexes
Goals for Athletes:
- Apply strength while breathing hard
- Move well under fatigue
- Pace smart and push at the end
- Repeat strong efforts week to week
Monday 1/19/26
Today we’re focused on working sets of a moderate-weight snatch complex. The goal is to be intentional and move confidently through each set. Plan to pause for 1 second in the catch on both the power snatch and the hang snatch. This complex is designed so athletes finish all 10 sets feeling like they moved really well.
After the complexes, we’ll move into EMOM including power snatches, burpees over barbell, and wallballs. Each station should be approximately 30 seconds of work and 30 seconds of rest. The goal is to practice short, quick bursts of intensity, recover briefly, and repeat with consistency. On burpees, aim to stay within 1–2 reps each round. For the first set, think RPE 8 and adjust from there as needed.
A. Snatch Complex -
Every 90 Seconds x 10 Sets:
- 1 Power Snatch + 1 Hang Snatch + 1 OHS @ 60-65%
B. ‘Runny Eggs’ -
EMOM 12:
Minute 1 - 10 Power Snatches 95/65#
Minute 2 - 30 Seconds of Burpees Over Barbell
Minute 3 - 15 Wallballs 20/14#
Tuesday 1/20/26
Today we have a programmed warm-up that we’ll dive into right at the start of class. This warm-up has two main purposes: to prime specific muscles we’ll use in Part B, and to train smaller stabilizing/supporting muscle groups that help keep our bodies resilient.
In Part B, we’ll complete 6 sets of intervals to build our base capacity. The goal is to work at an effort level of 7–8/10 — it should feel like work, but not an all-out sprint. You should be confident that you can match your previous time each set. This is about repeatedly working at 70–80% effort, not chasing max effort. Think of it like performing a 6×3 set of back squats @ 70-80% instead of going for a 1RM.
A. Warm-Up -
3 Sets Of:
- Band Lat PullDown x 10 Reps
- Half Kneeling Bottoms up Press x 6 Reps / Side
- Arch Hold x 20 Seconds
- Tibialis Raise x 15 Reps
B. ‘Cannonball’ -
Every 5 Minutes x 6 Sets:
- 50 Double Unders
- 12 TTB
- 20/15 Calorie Row
Wednesday 1/21/26
A. ‘Bad News’ -
EMOM 30:
Minute 1 - 15/12 Calories Echo
Minute 2 - 3 TNG Cleans
Minute 3 - Rest remaining time
Today we are practicing moving a moderate to heavy barbell while breathing hard. Minute 1 on the Echo Bike will fatigue our legs and elevate heart rate. Hopping off and going into Minute 2 of touch-and-go cleans will challenge us to move weight efficiently while tired.
The goal today is to start light, so workload that feels manageable. From there, gradually build weight to find a heavy set of 3 TNG cleans. The built-in rest allows athletes to reset, change weights, and maintain consistent outputs on the bike each round.
Thursday 1/22/26
A. Back Squat -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 70%
B. Push Jerk -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 70%
C. Accessories -
3 Sets Of:
- Barbell Romanian Deadlift x 10 Reps
- Single Arm Band Tricep Pushdown x 10-12 Reps / Side
- Weighted Plank x 30 Seconds
We are kicking off class with Back Squats, performing sets of 3 reps at 70%. The goal is to maintain our current strength and focus on moving well. Afterward, we’ll apply the same focus to Push Jerks, ensuring each rep feels strong. Working sets at a moderate weight allow us to prioritize quality movement, which is harder to maintain at heavier weights. We’ll finish with accessories targeting the posterior chain, midline strength, and elbow health.
Friday 1/23/26
A. EMOM 12 -
Minute 1 - Bent Over Barbell Row x 6-8 Reps @ 21X1
Minute 2 - SHSPU x 6-8 Reps
Minute 3 - Hollow Hold x 30 Seconds
B. ‘Rivers and Creeks’ -
AMRAP 12:
- 10 Alternating DB Hang Clean + Jerk 50/35#
- 50' Single Arm OH Walking Lunges 50/35#
- 10 Pull-ups
We are starting class with working sets of push-pull movements:
Bent Over Rows to build upper and mid-back strength
SHSPU to build pressing strength and capacity
Hollow Hold to increase core stamina and prime gymnastics positions for pull-ups later in Part B
Afterward, we’ll do a 12-minute AMRAP working on dumbbell cycling, shoulder and leg endurance, and pull-up efficiency. Plan to pace yourself, staying consistent for the first 8 minutes, then pick it up for the final 4!
Saturday 1/24/26
8 & 9AM WOD
‘Down, Down, Stream’ -
Rotate through in teams of 3:
Every 2 Minutes x 30 Minutes (5 Sets):
1 - Row Calories
2 - AMRAP: 5 Power Cleans 155/105# + 10 Box Jump Overs 24/20"
3 - Rest
10 AM OLYMPIC WEIGHTLIFTING
A. Power Clean -
Every 3 Minutes x 6 Sets:
- 1.1.1
*start ~60% and build as you see fit
B. TNG Clean Pulls -
Every 2 Minutes x 3 Sets:
- 3 Reps @ 85-90%
C. Accessories -
3 Sets Of:
- Dual KB Farmer Carry x 100'
- Box Jump x 10 Reps
- Rotational Slamball Throw x 10 Reps / Side
We are working on power clean triples today. These are not touch-and-go reps — instead, drop the bar, take a second, reset, and go. We will start moderate and aim to build across 6 sets, focusing on moving well at heavier percentages.
Afterward, we’ll do TNG clean pulls to emphasize the second and third pull as well as maintaining proper position at the bottom without stopping or resetting between reps. Finally, we’ll hit accessories focused on grip strength and explosiveness.
Sunday 1/25/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong