503, 2018

Tues, March 6th

By |March 5th, 2018|Categories: Random|Tags: |0 Comments

Big B Day shout out to Chap P!  Chad came to us in our first year and day in and day out he has been with us ever since.  This guy is tough as nails.  Not only does he match up in strength with almost any athlete in here, he constantly has to listen to Jayson C and his theories on how much tougher CrossFit is for taller athletes, I don’t know how he does it.  It has been a challenging year for Chad and his wife Sereatha to say the least.  Sereatha is going in for her second spinal surgery this year to remove a tumor that has grown back on her spine.  You would never know it when you see Chad, with all the personal challenges he still comes in smiling and laughing.  Please keep Sereatha and Chad in your thoughts and prayers this week they need all the good vibes we can throw at them!  Happy B Day Chad Proctor!  GO lighter on the dead’s if you have any back concerns.  Be perfect and build to 85-90% of what you would normally do, especially if you are hitting open WOD Thursday night.

A) 3 Min Assault/Row

Rotate Every :20 for 3 min

Wallfacing Handstand Hold

Light Overhead Walking Lunges

Dumbell Bulgarian Split Squat

B) Every 2:00 x 7 Sets

2 Tempo Deadlifts (4 sec) (1 sec on ground between reps)

C) “The Frito Lay”

 50/36 Cal Assault

40 Overhead Squats 95/65

30 Push-Ups

20 Toes 2 bar

100 Double Unders

403, 2018

Mon, March 5th

By |March 4th, 2018|Categories: Random|Tags: |0 Comments

Happy B Day to Michael M and Marisa M!  Marissa has been with us about a year and this girl has been on the gainz train since her arrival.  Marissa in one year has doubled her snatch to 118# and that is just the start.  Squat, press, and motor gainz beyond belief.  I will also put this girls butterfly pull-ups next to anyone’s in the box.  It has been great to see this young lady come out of her shell this year.  Although I couldn’t talk her into the open this year, she has no choice next year!  Happy B Day Marisa.  Next up is Michael M.  Although I never get to coach this young man because he is a 5:15am regular, I have gotten to know Michael pretty well.  Mike is a great dude.  Always upbeat, always positive and committed to his health and acitve lifestyle.  It has been great to hear about Michael taking on Spartan races this year and great to see those numbers continue to post up on that board each morning.  I love having this guy in the community.  Happy B Day Michael!  Another amazing week of Open WOD’s.  Thanks to all who participated or came down to support.  Lets continue to make those Thursday nights and Sat mornings energetic.  Bring the family down on Thursday with a beer or Sat morning with a cup of coffee and hang for a while.  As you saw from the pictures on the crew page, some amazing lifts and efforts on that WOD.  That WOD snuck up on you in the 9/10 rounds and stole your legs away.  I think we have some skill movements coming this week for the open so we are going to start are week off with a WOD full of them.  Have fun guys.  The wallball—–> the HSPU will test your efficiency as the time increases in the WOD.  Please don’t drop weights to set up HSPU!

A) 3 Min Assault/Row

Every :20 for 3 min

Ring Rows

Lateral Box Step Up

Jumping Air Squats

B) Every 1:30 x 10 sets

Power Snatch+Hang Full Snatch


13 Min EMOM

1st-40 Sec Row @ 85%

2nd-30 sec Double Unders

3rd-12 Alt Dumbell Snatch

C) “The Cheat Sheet”

13 Min AMRAP

16 Wallballs 20/14

8 Handstand Push Ups (games standards meaning absolute full extension with toes pointing down to get heal high and head coming though at top to get full shoulder extension) (scale to strict Dumbell Press)

4 Ring Muscle Ups (Scale to 4 Chest 2 bar or kip pulls and 4 rings Dips)

203, 2018

Sat, Mar 3rd

By |March 2nd, 2018|Categories: Random|Tags: |0 Comments

Alright guys get down if you can to support the athletes at the 9:30am Open WOD.  It should be around 12 athletes so they need some energy from you all tomorrow.  Perfectly programmed WOD, have fun!

18.2 A & B

12 Min to Complete


Dumbell Front Squat 50/35

Barbell Facing Burpee’s

With remaining time Establish

1 Rep Max Clean

103, 2018

Fri, Mar 2nd

By |March 1st, 2018|Categories: Random|Tags: |0 Comments

That energy!  Thanks to all who came down again to support, the box was full.  Huge numbers by our athletes again.  I think there was 7 or 8 Clean Pr’s!  I saw at least a 6-pac go down, lets increase that by a 30 pack by next Thursday.  Seriously thanks for coming down the athlete always appreciate the support.  If you didn’t get down tonight please come down Sat morning.  See you tomorrow.

A) 3 Min Assault Row

Every :20 sec for 3 min

Goblet Squat

Walking Lunge

Supinated Bar Hang

B) 6 min EMOM

2 Pressing Snatch Balance

2 Min Break

6 min EMOM

2 Snatch Balance

 C) “Noah’s Ark”

8 Rounds

20 Sec Power Snatch 75/55

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

20 Sec Box Jump up and over 24/20

1o Sec Rest


2802, 2018

Thurs, March 1st

By |February 28th, 2018|Categories: Random|Tags: |0 Comments

Get down for the 6pm Open heats to cheer those athletes on.  Go grab a 6 pack or a bottle of wine and come down, get lubbed, and cheer as loud as you can.  Family, friends, anyone is welcome to come support.  Last Thur’s had some serious energy, lets repeat that again tomorrow! Come down and hit the 5pm then stay for the 6pm, its that easy.  5:15 went off this morning!  Great effort at 9:30am as well.  Early blog, see you guys tomorrow.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Bear Crawl

Light Dumbell Strict Press

PVC Overhead Squat

1 Min Jog

B) 10 Min EMOM

1st-30 sec Unbroken Bench Press

2nd-30 Sec Dumbell Row

C) “The Snack Shack”

1000 Meter Row

50 Kettle Swings

40 Air Squats

30 Dumbell Shoulder to Overhead 50/35

20 Toes 2 bar

10 Burpee Box Jumps 24/20

2702, 2018

Wed, Feb 28th

By |February 27th, 2018|Categories: Random|Tags: |0 Comments

Some great pause PP and Jerk work this morning.  The pause t is a great technique to straiten out that torso for anything overhead.  I am thinking the dumbell deadlift is coming in the open at some point down the line so we are going to start practicing the movement.   Take a narrower stance and keep that back flat!!  It will not be heavy don;t get sloppy with the lighter weight. We are going to get those motor’s moving tomorrow, fast transitions in these two AMRAP’s.  Coach Billy and I tested these out today, no where to hide in either AMRAP.  Just put your head down and work!  You will be breathing hard on both.  Try to go unbroken on Wallball and Deadlifts every round.  Watch your RPM’s on that Assault!

A) 3 Min Row/Assault

1 Min Double Under’s

30 sec Lunge

30 Sec Air Squat

1 min Double Unders

1 Min Jog

B) 9 min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Sit-ups

3rd-30 second Hollow Hold

C) “The Quinceanera”

10 Min AMRAP

15/12 Cal Row

15 Wallball’s 20/14

5 Min Walk Around (don’t sit down)

10 Min AMRAP

15/10 Cal Assault

15 Dumbell Deadlifts 50/35 (45/30 if all taken)

2602, 2018

Tues, Feb 27th

By |February 26th, 2018|Categories: Random|Tags: |0 Comments

Fun WOD to coach.  That thing got most all a bunch of different levels.  Squats looking great as always.  Keeping it rolling tomorrow!  Pick a clean weight that is challenging but you can move!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Mountain Climbers

1 Min Jog

B) Every 1:30 x 9 Sets

Paused Push Press(1 sec pause in Bottom of dip)+Paused Split Jerk (1 sec pause in bottom of dip)


12 Min EMOM

1st-40 Sec Assault at 85%

2nd-35 Sec Double Dumbell Overhead Hold

3rd- 30 Sec Toes Through Rings

C) “The Ghost Pepper”

10 Min AMRAP

3 Power Clean 185/135(fitness 7 Dumbell Power Clean)

9 Handstand Push-ups (scale to DB Strict Press)

3 Power Cleans 185/135 (7 Dumbell Power Clean)

9 Chest 2 bar Pull-ups

2502, 2018

Mon, Feb 26th

By |February 25th, 2018|Categories: Random|Tags: |0 Comments

What a first week!  Over the year I forget about the energy that is created around the CrossFit Open and why so many people are drawn to it each year.  Then, when it comes back around, I am quickly reminded why it is so addicting to each and every CrossFitter who participates.   If you could bottle the energy in the last minute of each heat of the open and sell it, drugs would become obsolete.  The performances from this week has we smiling all weekend.  You guys have busted your ass all year in this community and time and time again I saw it payed off during this long WOD.  The numbers and effort I saw in that box all week was inspiring to say the least.  It didn’t matter if it was a new athlete who scaled the WOD or an advanced athlete putting up a huge number the end result was the same, satisfaction.  I hope you all slept well after that effort.  For those of you who didn’t make it down to watch make it a point to come in this Thursday at 6pm and Sat at 9:30am to support these athletes and hang out.  For those competing, bring you family and friends down to watch.  The more the merrier, lets pack this place for the next 4 weeks!

Happy B Day Imran!  I have gotten to know this guy pretty good over the last year, and what I have learned is he is one solid individual.  When Imran isn’t killing the home rehab game, he quietly comes and outs in work.  Imran’s lift’s and motor has steadily increased and he always throws his hat into the open.  It has been great to have this guy around and I look forward to another great year with him.  Happy B Day Imran!

I feel the barbell snatch is coming guys!  Pick a weight increase pattern that works for you on this one!

A) 3 Min Assault Row

Every :20 sec for 3 min

Barbell Good Morning

Light Dumbell Bulgarian Split Squat

Inch Worms

1 Min Jog

B) Every 2 Min x 7 Sets

2 Tempo Back Squats (4 sec)


12 Min EMOM

1st-6 Dumbell Bulgarian Split Squat (Right)

2nd- 6 Dumbell Bulgarian Split Squat (Left)

C) “The Boondock Saints”

5 Min to Complete

17 Burpee’s to 6″

40 Double Unders

30 Power Snatch 75/55

(Fitness 40 alt dumbell Snatch 25/15)

5 min to Complete

16 Burpee’s to 6″

40 Double Unders

15 Power Snatch 135/85

(fitness 30 Dumbell snatch 35/20)

5 Min To complete

15 Burpee’s to 6″

40 Double Unders

10 Power Snatch 165/103

(Fitness 20 Dumbell Snatch 50/35)

****If you finish your last Power Snatch from the 3rd round under the 5 min cap complete AMRAP of Row or Assault Cals in remaining time

If you finish under the cap in the first 2 rounds rest with remaining time until next round starts.  Pick weights that you can move through but become challenging especially on the last round.

If you do not complete a round keep progressing through rounds until 15 minutes is up.

Post weight used, if completed under cap, and number of cals on last round.

2302, 2018

Sat, Feb 24th

By |February 23rd, 2018|Categories: Random|Tags: |0 Comments

Alright guys we will be running the open WOD each Sat at 8:30 for those of you who are not in the open so you can come give it a shot.  The regular open WOD will be run at 9:30am so come down and give some support to the athlete’s participating.  See you tomorrow.

A) 38 North Stretch & Warm

B) “18.1”

20 Min AMRAP

8 Toes 2 Bar

10 Hang Dumbell Clean & Overhead 50/35 (5 each arm)

14/12 Cal Row

2202, 2018

Friday, Feb 23rd

By |February 22nd, 2018|Categories: Random|Tags: |0 Comments

Holy shit what a start to the open!  19 Athletes got after it with everything they had on that 20 Min AMRAP tonight.  Some insane scores were put up throughout the night.  I was also to see a bunch of athletes come down to support, thanks you for taking your time to come down that energy goes a long way.  Our next open time is Sat at 9:30, come down to support if you can.  Also open athletes, bring down friends, family, whoever to cheer you on .  The more the merrier.  Lets keep it rolling!  See you tomorrow!

A) 3 Mn Row/Assault

Every :20 sec for 3 min

Barbell Good Morning

Supinated Bar Hang

Burpee’s to Stand

1 Min Jog

B) Every 2 Min x 7 Sets

2 1 & 1/4 Front Sqauts

C) “Hot Pants”

13 Min AMRAP

15 Sit-ups

12 Thrusters 75/55

9 Push-ups

6 Pull-ups