Wednesday September 19, 2018

Metcon (Weight)

3 sets NOT for time:
10 Bench Press
10 Strict Pull Up
10 Standing Single Arm DB Press (5/5)
10 Bent Over Barbell Row

This is more about quality movement than speed. That doesn't mean you can sit on the bench and chat for 5 minutes between each set. move through with purpose. Ideally a new movement every :90 or so. Partner up with someone or two with similar weights in mind. We will try to have a light, 2 medium, and 1 heavy station for the bench press and bent over row to minimize equipment on the floor.

Each movement should be tough. Modify accordingly to maintain desired stimulus. Record last set of bench press.

Metcon (AMRAP - Reps)

Core Burnout

3 Minute AMRAP
Toe to BarScore is total reps.

Modify to hanging high knee raises

Monday September 17, 2018


Power Snatch (8 x 2)

8 sets of 2, EMOM style. Start at a moderatrely tough load and build slightly IF FORM ALLOWS. 16 pretty reps at 65% is better than 16 sloppy reps @ 75%.
Remember, the snatch is one of the most difficult movements you will learn in CrossFit. It will take time to become proficient in this. Post last set.


15 Box Jumps       24/20"
20 Power Snatch 75/55
15 Box Jumps
20 Overhead Squat
15 Box Jumps
20 Power Snatch

This is a "Go Fast" workout.
Score is total reps. DO NOT drop bars from overhead or you will be fined $250.00

Saturday September 15, 2018



Luke (Time)

Partner WOD
Partners Alternate Each Round

10 Total Rounds (You Go, I Go)
3 Bar Muscle Up
3 Squat Clean Thruster 165/125
18 Bar Facing Burpees

10 Total Rounds
3 Pull Ups
3 Squat Clean Thruster 95/65
18 Bar Facing Burpees

Christi's son Luke was 5 pounds 6 ounces, and 18 inches long. Luke would have been 2 years old on September 5th, 2017. The rep scheme in the WOD represent his body measurements.

Today's workout is in memory of Luke

Wednesday September 12, 2018



Deadlift (3 x

3 sets of 5 singles. Week 6 of our 6 week strength cycle. Lets make this our best week yet.
Same weight across all 3 sets.
5 singles x 3 sets, make sure we are lowering the bar back down AND completely resetting between each rep.
Ascend by 5-10 lbs from last week

Metcon (Time)

Core Burnout

25 AbMat Sit Up
3 Sandbag Clean  100/70
20 AbMat Sit Up
6 Sandbag Clean
15 AbMat Sit Up
9 Sandbag Clean

Rx + = GHD Sit Up & 150/100

Cap = 8 minutes

Tuesday September 11, 2018


Sisson (AMRAP - Rounds)

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

To learn more about Sisson click here

Monday September 10, 2018


Back Squat (3 x 10)

This is the final week gang, lets finish STRONG!
3 sets of 10 at the same weight across, ideally with a 5-10 lb increase from last week. If that is not possible, stay at last weeks weight. We would rather see 3 x 10 @ the same weight from last week opposed to an increase that only allows 7 reps each set. 30 solid reps is the goal.


KB Goblet Box Step Up 24/20"  53/35
Toe to Bar

Rx + = 70/53

Alternate the box step ups. Hold the KB in the front rack like a goblet squat, not on your shoulders. This is a relative "sprint" so select a weight that allows for minimal breaks.
Cap = 8 minutes



Back Squat (3 x 10 @ 10/5 lbs heavier than last week)

This is week 5 of 6, we should be entering into the two toughest weeks of the strength cycle. Ideally, we want to add 10 lbs for men and 5 lbs for women. Make sure you practice a bail out in your first or second warm up set. All sets are the same across.


3 sets NOT for time:
12 DB Alternating Walking Lunge
6 Seated Box Jump
12 Hip Extension

*our emphasis is QUALITY

Wednesday, August 22, 2018


Deadlift ( x 3 sets)

Week 3 of our deadlift cycle.
Just like the previous two weeks, we are again focusing on single pulls off the ground.  If weights felt solid last week, then add 10lbs for men and 5lbs for women to last week's weights. If last week felt really heavy, then use the same weight as last week.   Remember to take 2-3 sec between single lifts and 2-3 min between sets of 5


2 rounds for time:
 - 10 KB swings 53/35
 - 50' right hand OH carry
 - 10 KB swings
 - 50' left hand OH carry
 - 10 KB swings
 - 50' right hand suitcase carry
 - 10 KB swings
 - 50' left hand suitcase carry

RX+: 70/53

Monday, August 20, 2018


Back Squat (3 x 10 @ 10/5 lbs heavier than last week)

Week 3 of our Back Squat cycle.  Again, we want to build up a little over last week's weight.  For today, try to add another 10lbs for men and 5lbs for women.  All 3 sets should be the same weight.


2 rounds:
1 min max effort alternating DB snatch 50/35
1 min max effort handstand push-ups
1 min max effort cal bike
1 min rest

Rx+ - 70/50, strict HSPU

Note:  max effort does NOT mean go to failure.  Do NOT come crashing down on your head on HSPU or have the DB drop from above the knee

Monday August 13, 2018



Back Squat (3 x 10 @ 10/5 lbs heavier than last week)

Week 2 of our Back Squat cycle. Last week we established a baseline of sorts with our 3 x 10. Today we should add 10lbs for men and 5lbs for women to last weeks weights. Ideally, we will maintain this progression as we move through the cycle. All 3 sets should be the same weight.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 Min
7 Bar Facing Burpee
7 Thrusters      95/65

RX+ 115/80

This will feel like a long 5 minutes.  Our goal should be to maintain a steady intensity throughout, with a strong finish