2708, 2019

Wed, Aug 28th

By |August 27th, 2019|Categories: Random|Tags: |0 Comments

We will be hosting one WOD this labor day at 9:30am. The squat cycle will be pushed back one day with Back Squats coming Tuesday and Front next Friday. See you tomorrow for a chipper!

A) 3 min Row/Assault then every :20 sec for 3 min

B) Every 1:30 x 10 sets

Sets 0-4 – 2 Strict Press

Sets 5-9 – 2 Push Press


12 Min EMOM

1st-10 Shoulder to Overhead DB

2nd-25 Sec DU

3rd-30 Sec Assault

C) “The Buffalo Wing”

16 Min AMRAP

1000/850m Row

50 Wallballs 20/14

40 Sit-ups

30 Shoulder to Overhead 115/75 (DB Push Press)

20 Toes 2 Bar

10 Bar Muscle Ups or 10 Chest 2 Bat or Kip or RR & 10 Ring Dips

Post heaviest 2 Press & Heaviest two PP and WOD score

2608, 2019

Tues, August 27th

By |August 26th, 2019|Categories: Random|Tags: |0 Comments

Big classes tonight with a lot of good squats. Form universally looked on point. That second round was 🌶 . See you guys tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing handstand hold/hollow swing/ring row then 1 min jog

B) Every 1:30 x 10 sets

1st-30 sec Handstand Push Ups

2nd-30 Sec Tempo Bent Over Barbell Rows (Fitness use DB)

C) “The Torpedo”

8 Rounds

20 Sec Alt Dumbell Power Snatch 50/35

10 Sec Rest

20 Sec Box Jump Up and Over 24/20

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

Post total’s

2508, 2019

Mon, Aug 26th

By |August 25th, 2019|Categories: Random|Tags: |0 Comments

Starting the week off with our second round of Back Squats. We are adding a set and adding 2 reps to the heaviest set at the end. The WOD is programmed to be unbroken and fast on those hang cleans so if this weight is heavy for you go down to a lighter weight you can go UB on the whole time. I want to keep working on those DU’s in a fatigued state after seeing Friday’s WOD. Have fun!

A) 3 Min Row/Assault then every :20 sec for 3 min barbell Good Morning/Lateral Box Step Up/Tempo Air Squat then 1min Jog

B) Every 3:30 x 5 Sets

1×10 @60% OF 1RM Back Squat

1×8 @65%

1×6 @70%

1×6 @75%

1×6 @80%


12 Min EMOM

1st-25 Sec Dumbell Step Up

2nd-25 Sec Dumbell Lunge

3rd-30 Sec Assault

C) “The Black Out”

2 Rounds


9 Hang Power Clean 115/75

8 Lateral Barbell Burpee’s

7 Jumping Air Squats

1 Min Rest

1 Min Double Unders

1 Min Rest

2308, 2019

Sat, Aug 24th

By |August 23rd, 2019|Categories: Random|Tags: |0 Comments

Another hot one today and great consistency through the classes. Deads were controlled and looked great throughout the day. Big shout out to Brennan K who has consistently put in work the lasts 5 months and it is clear in the way he moves today. This guys strength and movements get better with each passing week! Fun one to close it out tomorrow.

A) 38 North Warm and Stretch

B) 9 Min EMOM

1st-Run Street to River

2nd-25 Sec Tempo Dumbell Curls

3rd-30 Sec Medball Clean 20/14

C) “I got 5 on it”

Running Clock (no rest between AMRAP’s)


Row 750/650

AMRAP Burpee’s to 6″


5 Hang Power Clean 135/95

10 Wallballs 20/14

15 Sit-ups


Run 600m

AMRAP Bar Muscle Up or Chest to Bar/Kip/Ring Row


5 Single Kettlebell High-Pull 53/35

10 Toes 2 bar

15 Air Squats

2208, 2019

Friday, Aug 23rd

By |August 22nd, 2019|Categories: Random|Tags: |0 Comments

Great push on those runs and OHS/Thruster at the end of the those AMRAP. A fun fasts trio of WOD’s tomorrow, enjoy.

A) 3 Min Row/Assault then every :20 sec for 3 min light Dumbell Dead/Inch Worm/Hollow Swings then 1 min jog

B) 10 Min EMOM

2 Deadlift


1st-10 Kettlebell Dead’s (two kettle’s)

2nd-35 Sec Assault

C) “The Early Bird”

3 Rounds


10 Hang Power Snatch (75/55) (Fitness 12 DB Snatch)

9 Push Up

8 Front Rack Barbell Lunge 75/55 (DB Lunge)

Directly into

1 Min AMRAP Double Under’s

2 Min Rest

Post AMRAP score and DU Total each round

2108, 2019

Thurs, Aug 22nd

By |August 21st, 2019|Categories: Random|Tags: |0 Comments

Sneaky second round on that one today. Front squat cycle starting tomorrow so get in here to squat! If you are not at bar work by 7 min move to bar. If you reach 50 reps on either bar movement switch to burpees to stand.

A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Tempo Squat/Barbell Thruster/Mountain CLimber then 1 min Jog

B) Every 3:30 complete one set

1×10 @ 60% of your 1RM Front Squat

1×8 @ 70%

1×6 @ 75%

1×4 80%


10 Min EMOM

1st-10 Jumping Air Squats+10 Lunges+10 Box Step Up

2nd-30 Sec Row

C) “The Shadow”

8 Min to Run 800 then

25 Kettlebell Swings 53/35

20 Box Jump Up and Over 24/20

AMRAP Thrusters 75/55 (KB Thrusters)

3 Min Rest

8 Min to Run 800 then

25 Kettlebell Swings 53/35

20 Box Jump Up and Over

AMRAP Overhead Squat 75/55 (Single Arm DB Overhead walking Lunge)

2008, 2019

Wed, Aug 21st

By |August 20th, 2019|Categories: Random|Tags: |0 Comments

Some 5+ round WOD’s today which was good to see! Jerks looked good at the 9:30, big props to Jefferson H who really was popping that bar off his front rack. Fun one coming at you tomorrow to break apart the week.

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Inch Worm/Tempo Push Up then 1 min jog

B) 6 Min to Establish a heavy 3 rep weighted Push up

C) 6 Min to Establish a 3 rep Weighted Pull-up

D) “The Pork Chop”

2 Rounds


12 Single Arm Dumbell Hang Clean and Jerk (6/arm) 50/35

9 Dumbell Deadlift 50/35

6 Handstand Push Ups (DB strict Press)

2 Min Rest


24 Double Unders

12 Toes 2 Bar

6 Clapping Push Up (scale to games push Up)

2 Min Rest

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