Final Week of the 2026 CrossFit Open: Wishing Luck to Francis & Normal Weekends Return Soon!
Can you believe it? We’ve officially made it to the final week of the 2026 CrossFit Open! This past month has been a true testament to the dedication, hard work, and incredibly strong community here at CrossFit Bytown.
From the first-timers who pushed themselves out of their comfort zones to the seasoned Open veterans who smashed new PBs, every single one of you has something to be incredibly proud of. The energy in the gym has been absolutely electric, and it’s been amazing to watch everyone support and encourage one another. This is what CrossFit Bytown is all about!
The Final Showdown: Where and How to Watch
This final workout announcement is going to be special! For the first time, the announcement will be streamed live from Wodapalooza in Miami, Florida! This iconic functional fitness festival is the perfect backdrop for the Grand Finale of the Open.
Here’s how you can watch the action unfold:
- When: The workout will be announced on Thursday, March 5th, at 3:00 PM EST.
- Where to Watch:
- Live Stream: Tune in to the official CrossFit Games website and the CrossFit Games YouTube channel.
- CrossFit Bytown: We’ll be streaming the announcement live in the gym, so come on in, grab a spot, and let’s watch the chaos unfold together!
Wishing Luck to Francis at Wodapalooza!
Speaking of Wodapalooza, we have another reason to celebrate this week! One of our own, the incredible Francis, will be competing down in Miami!
Francis has been a dedicated member of the Bytown community for a number years, and we’ve watched them put in countless hours of work, sweat, and tears (mostly sweat!). To see them competing on the big stage at Wodapalooza is a testament to their passion and dedication.
Francis, the entire CrossFit Bytown family is behind you! We are SO proud of everything you’ve achieved, and we know you’re going to give it everything you’ve got down in Miami. Good luck, Francis, we’re all rooting for you!
Normal Weekends are Back Soon!
After this final, grueling Open workout, we’ll all be ready for a bit of a reset. We’re happy to announce that we’ll be resuming our normal weekend schedule starting next week (March 14th-15th)!
We know the Open schedule has been a bit demanding, so we’re looking forward to getting back into our usual rhythm and giving everyone a chance to recover. Keep an eye on the schedule for your favorite classes!
Let’s finish this Open strong, Bytown! Let’s pour everything we have into this final workout and celebrate the incredible month we’ve had.
Remember, consistency over perfection, and let’s support each other right to the end!
MONDAY
A) 4 Rounds
4-6 Strict Pull-Ups
8-10 Hanging Knee Raises
Every pull-up should feel aggressive and electric. Connect with Teres. Maximal recruitment without swinging. Core work locks that output into midline control.
Add weight if possible. If not, use negatives or banded strict pull-ups. Control descent and keep shoulders packed.
B) COLD HELEN
3 Rounds For Time:
21 KB Swings (53/35)
15/12 Cal Row (or 10/8 Bike)
12 Pull-Ups (strict, kipping, or banded, your choice)
15 Min Time Cap
Keep all KB swings crisp and powerful. Aggressive hip drive, not shoulders.
Row: strong stroke pace, not cruise control.
Pull-Ups: quality over butterfly speed. Think “power output,” not “volume.”
Scaling Options: 9 Ring Rows instead of 12 Pull-Ups
TUESDAY
A) E2MOM 10:
7-5-5-3-3 Bench Press
building to today’s heavy triple
B) 5 rounds:
400m Row
30 Sit-Ups
200 ft Farmers’ Carry
WEDNESDAY
A) Pause Cleans
Work to a 2 Rep Max
Pause for 1 second below the knee on the way up. Rest :90sec – 2 Minutes between sets.
B) 5 Rounds:
7 Dumbbell Hang Squat Cleans
14 Dumbbell Lunges (Farmers)
7 Devil Press
Time Cap: 12 Minutes
Choose a weight for this workout that you don’t have to put down more than twice per round.
THURSDAY
A) MAYHEM BODYBUILDING
4 sets or each exercise:
15 Standing Tricep Extension
10 DB Lateral Raises
10 DB Rows
10 DB Floor Press
B) For Time
10-9-8-7-6-5-4-3-2-1 *
Push Press @ RPE 6-8
* 10 Bent over rows between each round
** The goal is to complete sets unbroken. So choose a challenging weight where you don’t have to stop until it is over.
FRIDAY
A) 4 Rounds
5 Cleans & Jerks (95/65)
300m Row
– Rest 3 minutes –
3 Rounds
4 Clean & Jerks (115/75)
400m Row
– Rest 3 minutes –
2 Rounds
3 Power Cleans (135/95)
500m Row
30 min time cap
SATURDAY
A
