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Monday, March 2, 2026

Dryad

This Friday the CrossFit Open continues at CrossFit Green Bay!
From 3pm-6:00pm at East Gym we will be running a Friday Night Lights event with action, prizes and tons of fun for our members!
**West Gym will not have 3:30/4:30pm classes for the next two Fridays (West athletes can attend East gym)**
This week’s theme will be anything neon! Make it 80/90’s themed, clashy and tacky, loud and lovely! The goal is to make yourself stand out from the crowd!

Skill/Strength:
Every 2 min for 4 Rounds
Push Press 1×3 at 68% 1RM
Push Press 1×3 at 75% 1RM
Push Press 1×3 at 82% 1RM
Push Press 1×3+ at 90% 1RM

Metcon:
5 rounds
5 Shuttle Runs (25ft down and back=1)
15 GHD Situps
-Rest 30 secs between rounds
-15 min cap

Mandatory Mobility:
3 min calf smash per side
3 min tricep smash per side

Optional Additional/Alternative Work:
4 rounds for quality
4 Deadlifts at 80%
Rest 10 secs
15 GHD Hip Extensions

Monday
March 2
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-12:00PM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM
Workout of the Day - *West Gym Only*
6:30PM-7:30PM

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