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1908, 2019

Tues, Aug 20th

By |August 19th, 2019|Categories: Random|Tags: |0 Comments

A lot of energy in that box tonight. Love to see such a big turnout of the cycle! Two B Day shout out’s tonight. First is soon to be coach James. This guy has been a great add to this community this year. James is a outgoing and positive young man who wants the best for himself and the people that surround him. James had Crossfit experience when her arrived but I have seen PR after PR the last month with his Full Clean, Squat, and Jerk. This guy moves well and continues to get better. Happy B Day James! Next up is Bill A. Bill has been a fixture in this community since the early days. He is always laughing and smiling whenever you get the chance to be around Bill. The progress from this guy is ridicules. I remember the early days bill couldn’t Overhead Squat the bar and now this guy is snatch and squatting so much more consistently. I can always count on this man to bring up the energy of any room he walks into, especially outs. Great to have you for another year Bill! See you guys tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing handstand hold/bear crawl/supinated bar hang then 1 min jog

B) Every 1:30 x 10 Sets

Push Press+Push Jerk


12 Min EMOM

1st-10 KB High Pull

2nd-25 Sec DU’s

3rd-30 Sec Assault

C) “The Flavor Saver”

16 Min AMRAP

21 Wallballs 20/14

15/12 Row or 15/10 Cal Assault

9 Snatch 115/75 (Fitness 14 Alt DB Snatch)

1808, 2019

Mon, Aug 19th

By |August 18th, 2019|Categories: Random|Tags: |0 Comments

B Day shout out to Coach James and Bill A, I’ll get you guys on the blog tomorrow! First week of the squat cycle, don’t go beyond you 1 rep max for the percentages. there should be no fails tomorrow on any rep for the back squat. I have seen athletes try to use old Pr’s in this cycle before and it never turns out well the first day. Focus on form, tempo, and depth. Have fun!

A) 3 Min Row Assault then every :20 sec for 3 min lateral box step up/barbell good morning/lunge then 1 min jog

5-7 Min to Work up to 60% of 1RM

B) Every 3:30 complete one set

1×10 @ 60% of your 1RM Back Squat

1×8 @ 70%

1×6 @ 75%

1×4 80%


4 Min on Assault @50% (as class warms up BS) then

10 Min EMOM

1st-12 Alt Alt DB Step Ups to 20%

2nd-35 Sec row

C) “The Gainer”

12 Min AMRAP

9 Chest 2 Bar Pull-ups (Scale to kip or RR)

6 Burpee Box Jump 24/20

3 Squat Clean 185/135 (Pick a challenging weight for you if you scale)

1608, 2019

Sat, Aug 17th

By |August 16th, 2019|Categories: Random|Tags: |0 Comments

Great to back in tonight seeing some big effort on those short AMRAP’s. Finishing the week off with some fun ones. Looms like the heat is dropping big time tomorrow which is a welcome trend. Have a great weekend.

A) 38 north Warm and Stretch

B) 9 Min EMOM

1st-30 sec KB Overhead Carry (Right)

2nd- 30 sec KB Overhead Carry (Left)

3rd-30 Sec Sit-ups

C) “The Conch”


Run Street to River

20 Double Under’s

10 Burpee’s to Stand

5 Hang Power Clean 135/93

3 Min Rest

2 Min Max Effort Thrusters 95/65

3 Min Rest


Run Street to River

20 Double Under’s

10 Burpee’s to Stand

5 Hang Power Clean 135/93

1508, 2019

Friday, Aug 16th

By |August 15th, 2019|Categories: Random|Tags: |0 Comments

Last one from the road, enjoy!

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Handstand Hold/Inch Worm/Supinated Bar hang then 1 min jog

B) 10 Min EMOM

Paused Split Jerk+Split Jerk


1st-10 DB Shoulder to Overhead

2nd-25 Sec Burpee’s

C) “The Sling Shot”

2 Rounds


10/8 Cal Row

7 Toes 2 Bar

3 Plate to Overhead Burpee’s 45/25

2 Min Rest


10/7 Cal Assault

7 Pull-ups

3 Devils Press 50/35

2 Min Rest

1408, 2019

Thurs, Aug 15th

By |August 14th, 2019|Categories: Random|Tags: |0 Comments

Another one from he road, enjoy.

A) 3 Min Row Assault then every :20 sec for 3 min lateral box step up/goblet Squat/lunge then 1 min Jog

B) Every 2:30 x 6 sets

3-2-1-1-1-1 Front Squat


12 Min EMOM

1st-25 Sec Tempo Goblet

2nd-30 Sec medball Clean

3rd-35 Sec Row

C) “Hamstrung”

15 Min AMRAP

200M Run

12 hang Power Snatch 75/55

9 Dumbell Deadlift 50/35

6 Alt Dumbell Lunge 50/35

1308, 2019

Wed, Aug 14th

By |August 13th, 2019|Categories: Random|Tags: |0 Comments

The next three blogs will be short and from the road. I hope you are surviving the heat!

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Row/Tempo Push Up/PVC OHS then 1 min jog

B) 12 Min EMOM

1st-25 Sec Toes 2 Rings

2nd-25 Sec kettlebell Front Rack Walk

3rd 30 sec Plank

C) “The Grind”

20 Min AMRAP

20/17 Row Cal

20 Push-ups

20 Kettlebell Swings 53/35

20/14 Cal Assault

20 Pull-ups

20 Wallball’s 20/14

1208, 2019

Tues, Aug 13th

By |August 12th, 2019|Categories: Random|Tags: |0 Comments

Happy B Day Coach Janelle! What an amazing woman we got when this young lady walked though our doors. Janelle was born to be a coach. For a woman that is so dominate on the gym Janelle is as approachable as they come. With an easy going personality and keen eye this girl can spot your weakness and put it across so that it sinks in and sticks with you. Some great squat numbers today and big Pr’s to start the cycle off. Coach James hitting a 385 battle of a pr. James stalled out for about 3 seconds in the middle and fought his way though to the rep.

A) 3 Min Assault/Row then every :20 sec for 3 min Russian Kettle swings/Bear Crawl/Hollow Swings then 1 min Jog

B) Every 1:30 x 10 sets

Clean Pull+Hang Hi-Pull+Hang Clean (Unbroken)


1st-20 Sec Kettle Swings 53/35

2nd-25 Sec Step Ups to 20″

3rd-30 Sec Assault

C) “The Sidewinder”


30 Double Under’s

15 Walking Lunges

5 Power Clean 135/93 (Fitness Dumbell)

4 Min Rest


15 Sit-ups

10 Dumbell Strict Press 35/20

5 Power Clean 135/93

1108, 2019

Mon, Aug 12th

By |August 11th, 2019|Categories: Random|Tags: |0 Comments

Reminder no 7pm Mon-Wed and we are adding open box Mon-Wed at 4:00pm going forward! Sunday open box was popping today with 15 athletes getting in there to work. I am excited to announce we will be running out 38 North Squat cycle starting next week. We will Test and set our backs squat one rep tomorrow which we will use for a percentage cycle so get in here Monday. We will do the same for the front squat Thursday. Each Monday and Thurs we will be completing percentage squats for 5 weeks until our retest. We always have huge gains for our athletes in this cycle so get in here and beef up those legs!

A) 3 Min Row/Assault then every :20 sec for 3 min lateral box step ups/Barbell Good Morning/Air Squats then 1 min Jog

B) Every 2:30 x 6 sets

3-2-1-1-1-1 Back Squat


12 Min EMOM

1st-10 Bulgarian Split Squat 5/leg

2nd-25 Sec Double Unders

3rd-30 Sec Row

C) “The Funnel Cake”

8 Rounds

20 sec Max effort Front Squat 115/75

10 Sec Rest

20 sec Alt Dumbell Power Snatch 50/35

10 Sec Rest

20 Sec Lateral Barbell Burpee’s

10 Sec Rest

908, 2019

Sat, Aug 10th

By |August 9th, 2019|Categories: Random|Tags: |0 Comments

Fast one tonight, great progress with the jerk from Christina and Doug at the 6pm! Zack S throwing down a 117 rep first round today! See you tomorrow.

A) 38 North Warm & Stretch

B) 6 Min EMOM

1st-20 Sec Push-up

2nd- 30 sec Sit-ups

3rd-Run Street to River

C) “The Musketeers”

2 Rounds


6 Front Squats 95/65

3 Devils Press 45/30

2 Min Rest


7 Alt Jumping Lunge

7 Toes 2 bar

7 Box Jump up & Over 24/20

2 Min Rest


400m Run

AMRAP Hang Power Clean 115/75

2 Min Rest

808, 2019

Friday, Aug 9th

By |August 8th, 2019|Categories: Random|Tags: |0 Comments

Big effort at the 9:30, no one dropped that WB for the entire min. Nasty one. Finishing off with a burner, have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worm/Light DB Press/Supinated bar hang then 1 min jog

B) Every 2:00 min x 6 sets

Push Press+Push Jerk+Split Jerk


1st-10 half kneeling KB press 5/arm

2nd-35 Sec Row

C) “The Machete”

Running Clock

3 Rounds

1 Min Shoulder to Overhead 95/65 (Fitness DB)

1 Min Pull-ups (Ring Rows)

1 Min Medball Cleans 20/14

1 Min Kettlebell Swings 53/35

1 Min Assault for Cal

1 Min Rest