2301, 2019

Thurs, Jan 24th

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

Hey guys one change to tomorrow’s schedule. We will not be having a 6pm tomorrow night just a 5pm. I am excited to announce my wife and I brought a new baby boy into the word this morning at 4am. 8 Lbs 12 oz and almost 22 inches long giving me hope that there will be a Ward that can dunk a basketball in this world i the near future. Lindsay dominated and the little dude is doing great. Coverage has been very challenging this week for classes because of the baby so for tomorrow we will only be able to run the 5pm. I hope that does not put out too many athletes, thanks for understanding.

A) 3 Min Row/Assault then every :20 sec for 3 min Light DB Snatch/Light Overhead walking Lunge/Air Squats then 1 min jog

B) Every 2:30 for 6 Sets

Power Snatch+Hang Power Snatch+2 Overhead Squats

12 min EMOM

1st-8 Single Arm DB Overhead Walking Lunge

2nd-30 sec row

3rd-30 Sec Air Squats

C) “The Little Dipper”

8 Rounds

20 Sec ME Shoulder to Overhead 95/65

10 Sec Rest

20 Sec ME Dumbell Lunge 50/35

10 Sec Rest

20 Sec ME Assault Cal

10 Sec Rest

2201, 2019

Wed, Jan 23rd

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

Happy B Day to Brian L! From the day Brian came into our community he has become a huge part of any and everything we do. Whether it is consistently coming 5 days a week, jumping into competitions, or showing up to any social event we have Brian is always in the mix. Brian is an easy going guy and always fun to be around. Brian has made huge gains since joining on. From a 225 Back Squat to an easy 285 squat. Brian’s skills, oly lifts, and motor have all seen dramatic increases. It has been great to see the improvements by this guy and I know tis next year is going to be a year of Gainz for BL. Happy B Day Brian!

A) 3 Min Row/Assault Every :20 sec for 3 min rotate Ring Rows/Slow Wall Walk and hold(use entire 20 sec)/supinated bar hang then 800m Run

B) 12 Min EMOM

1st-25 Sec Handstand Push ups or technique work (Scale to Games push up)

2nd-3 Weighted Strict Pull or weighted Ring Row

C) “15.3”

14 Min AMRAP

7 Ring Muscle Ups or Bar Muscle Up or 7 Chest to Bar/Kip Pull-ups then 7 Ring Dips

50 Wallballs 20/14

100 Double Under’s (if 100 takes you more then 90 sec scale to 50 or 75 reps)

2101, 2019

Tues, Jan 22nd

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

I hope those who got the day off today enjoyed. Keeping it rolling tomorrow and getting back on track for the week. See you tomorrow.

A) 3 Min row/assault then every :20 sec for 3 min lateral box step up/barbell good morning/sit-ups then 1 min jog

B) Every 2 min complete one set of the Front Rack Barbell Reverse Lunge. Make sure to increase weight during second round of wave



10 min EMOM

1st-30 sec Dumbell box step up to 20″

2nd-30 sec assault at 85%

C) “7 Minutes in Heaven”


5 Front Squats 155/103

10 Lateral Barbell Burpee’s

15 Kettlebell Swings 53/35

4 Min Rest


5 Power Clean 155/103

10 Lateral Barbell Burpee’s

15 Sit-ups

2001, 2019

Mon, Jan 21st

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

We will be running our normal schedule tomorrow. For those of you with the day off enjoy. Dr King was an amazing man with one hell of a dream. I can’t imagine leading the civil rights movement within the deep south in the early 60’s. Some humans were put here to change the masses, he was one of those humans. We are running another skill EMOM before our WOD tomorrow. Use the time to get better. Whatever weight you snatch in WOD you must also Deadlift.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Hold/Hollow Swings/Air Squats then 1 Min Jog

B) 12 Min Skill EMOM

1st-30 sec Handstand Walk technique or review

2nd-30 sec Ring/Bar Muscle Up Work or Pull-up work or review

3rd-30 Sec Pistol Technique

C) “15.1 & 15.2”

15 Min to complete


15 Toes 2 Bar

10 Deadlift 115/75 (fitness DB)

5 Power Snatch 115/75 Fitness 10 Alt DB snatch)

Min 9-15

Establish a 1RM Clean and Jerk (Any clean)

1801, 2019

Sat, Jan 19th

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

3 B Days to shout out! Lain C, Daniel M, and Speedy. Lain C…the Iron Man competitor turned Crossfitter. This guy has a motor, anyone that can swim 2.4 miles, bike 112 miles, then run a marathon has a motor. Lain is a great guy with a positive demeanor and a willingness to listen and learn. Great having you around Lain happy b day! Next is Daniel M. Daniel has a wrestling background and you can tell. This guy is a grinder, and puts forth a huge effort every time he comes in. Daniel has a bunch of natural ability and picks up even the most technical movements quickly. Its going to be a great year for you Daniel, happy b day. Last but not least is Speedy M. Possibly one of the nicest guys you will ever meet. Speedy has been with us on and off for years. This guy makes every room he walks into better. It has been great to have Speedy back in here consistently, the hour is always better with him a part of it. Happy B Day young man. These are sprints tomorrow and are meant to have a minimum of 1-2 min of rest each round. If you don;t have at least a min rest cut run to street to river instead of 200 and adjust your lunge weight. Go all out, rest, then repeat. They will start to get tough if you push pace. have fun.

A) 38 North Stretch and Warm

B) Every 2 Min x 7 Sets

3 Position Hang Power Snatch (Hi Hang/Above Knee/Below Knee


12 Min EMOM

1st-10 DB Power Snatch

2nd-30 Sec Double Unders

3rd-30 Sec Assault

C) “Run N’ Shoot”

Every 4 min x 6 Sets

200m Run (scale to Street to river if you have less

5 Burpee Box Jumps 24/20

7 Sumo Deadlift High Pull 75/55 (Fitness use Kettlebell)

9 Alt Dumbell Lunge 50/35

1701, 2019

Thurs, Jan 18th

By |January 17th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight, Iu know I am missing a couple B Days so I will get you guys tomorrow! Finish it out the week strong! Devils press is going to get spicy!

A) 3 Min Row/Assault then every :20 sec for 3 min Air Squat/Walking Lunge/Sit-up

B) Every 1:30 x 8 Sets

2 Tempo Front Squats 3 sec


9 Min EMOM

1st-10 Bulgarian Split Squats 5/leg

2nd- 20 Sec Jumping Air Squat

3rd-30 Sec Burpee to stand

C) “The Hangover”

1000/850 Row

25 Box Jump up and Over 24/20

AMRAP Devil’s Press 50/35

4 Min Rest

8 Min to Complete

50/35 Assault Cal

25 Goblet Squats 53/35

AMRAP Pull-ups scale to Ring Row (cap at 65 Pull-ups)

1601, 2019

Thurs, Jan 17th

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

B Day shout out to Ben C! A regular at the 5:15am I have seen some serious changes in this young man over the years. Ben came into our community after he had a pretty dramatic weight loss and that weight lose continued within our walls. Ben paired this weight loss with a journey to increase strength and his motor and he accomplished both quickly. Ben always has a focus to learn more each time I get to coach him. Ben is observant and easy to coach. It has been great having this guy in our community, happy B Day Ben!

A) 3 Min Row/Assault then every :20 sec for 3 min barbell good morning/light DB Snatch/Supinated bar hang then 1 min jog

B) 2 Rounds

30 Sec Hollow Rocks

30 Sec Sit-ups

30 Sec Plank

C) 4 Min EMOM

30 Sec handstand Walk practice scale to hand stand hold or wall work

D) 6 Min EMOM

1st-Single Arm Romanian DB Deadlift (Right)

2nd-Single Arm Romanian DB Deadlift (Left)

E) “The 50 Year Storm””

16 Min Cap


Kettlebell Swings 53/35

Double Unders

*****After each Set complete 4 Full Cleans 165/113 last set is after the 10’s

1501, 2019

Jan 16th

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

Beast of a WOD today, saw a lot of 9+ on the board with some 10+ sprinkled in. Keeping it rolling tomorrow see you bright and early!

A) 3 Min Row/Assault then every :20 sec for 3 min Goblet Squat/Light DB Press/Inch Worms then 1 min jog

B) 12 Min EMOM

1st-3 Overhead Squats (Fitness 8 Single Arm Overhead Walking Lunge)

2nd-12 Sec Assault Sprint

C) “The Ego Check”

4 Rounds-Running Clock

1 Min Power Snatch 75/55 (Fitness Alt DB Power Snatch)

1 Min Burpees to 6″

1 Min Wallball’s 20/14

1 min Rest

1401, 2019

Tues, Jan 15th

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

A sincere apology to all of those 5:15’ers that didn’t get their workout this morning. Coach Kyle felt terrible. It was an honest mistake and he just slept though his alarm, I know we have all been there before. I also know and appreciate how all of you wake up so early to come down and share an hour with the community. We have a big one for you tomorrow so you can get down and make up for energy lost today! I saw some PR’s sneak in there today on the clean including Joanna M with a 88# clean Pr! To stay in the open spirit we have my favorite WOD from last years open. This is a long balanced WOD. Breath on transitions, keep you head down, and grind!

A) 3 Min Row/Assault then 90 sec jog around rig

B) 9 Min EMOM

1st-60 Sec Double Unders

2nd-40 sec (20 sec each arm) KB waiters carry

3rd-20 sec Push ups

C) “18.1”

20 Min AMRAP

8 Toes 2 bar

10 Single Arm Hang Dumbell Clean and Jerk 50/35 (5/arm)

14/12 Cal Row (if rowers are taken 11/8 Cal Assault

1301, 2019

Mon, Jan 14th

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

The open is upon us! Feb 21st marks the first open WOD and we will be hosting it a bit differently this year. Instead of a Thursday and Saturday times we will be programming the Open WOD for our Friday WOD each week. This gives you opportunities at the 5:15am, 9:30am, and 6pm to compete. We will be pairing judges for each WOD for those that sign up. If you just want to come in a hit the open WOD without competing we highly suggest you do and you can come hit it without a judge and be part of the energy. We will be pushing the Friday night WOD as a “Friday night lights” and hope to get a bunch down and even more down hanging out, having a beer, and cheering on an athlete that decided to sign up for the open. it is alway a great five weeks filled with challenges. With the new structure a lot of the past pressures are off every region and we can just have fun. Think about signing up, you will not regret it. As you have noticed I have really pushed the motor the last two weeks in our WOD’s which I will continue to do through the open. I will also be programming a lot of the skills we will be seeing in the open over the next 5 weeks to refresh everyone on what will be coming. I will also start to sprinkle in some past Open WODs each week to give any new comers a taste of what they can expect. All open WOD’s can be scaled! I hope to see a bunch of you sign up. Try to be perfect in the skill work, just practice.

A) 3 Min ROW/Assault Every :20 sec for 3 min Walking Lunge/bear crawl/Hollow Swing

B) 12 Min EMOM skill work/Technique

1st-30-40 sec handstand Walk Practice (Scale to pike bear crawl)

2nd-30 sec Ring/Bar Muscle Up/Pull up Technique no more then 5 MU/10 Pull

3rd-Rotate each round between 30 Sec Pistols(Scale to box)

C) “18.2”

12 Min to Complete


Barfacing Burpee’s

Dumbell Front Squat 50/35 (if we run out of 50/35 use 45/30)

With remaining time find a 1 Rep Max Clean