2704, 2018

Sat, April 28th

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

Come get your workout on before Butter & Eggs crushes what’s left of you body and soul.  See you tomorrow.

A) 38 North Stretch and Warm

B) 12 Min EMOM

1st-30 Sec Dumbell Bench Press

2nd-30 Sec Toes Through Rings(or sit-ups)

3rd-30 Sec Handstand Hold

C) “Huevo Con Mantequilla”

400m Run

21 Overhead Squat 95/65

21 Pull-ups

50 Double Unders

400m Run

15 OHS

15 Pull-ups

40 Double Unders

400m Run


9 Pull

30 Double Unders

2604, 2018

Friday, April 27th

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

Those runs got nasty I heard, you had to push that pace to just finish 2nd and 3rd rounds!  Finishing out with a fun one tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Light Dumbell Press

Mountain Climbers

1 Min Jog

B) Every 1:30 x 8 Sets

Paused Split Jerk(2 sec pause @ bottom of dip)+Split Jerk


10 Min EMOM

1st-30 sec Double Kettlebell Waiters walk

2nd-10 Heavy Russian Kettel Swings+25 Double Unders

C) “The Flying Squirrel”

10 Min to Complete

1000m Row

45 Burpee’s to Stand(if you finish row 4:00+ complete 30 burpee’s instead of 45)

AMRAP Alt Dumbell Snatch 50/35

Score is # of Snatch

2504, 2018

Thurs, April 26th

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

I stopped by the box this afternoon and saw a bunch of athletes sneaking in just under that cap.  Keep your chest up on those deadlifts tomorrow!

A) 3 Min Assault/Row

Every :20 sec ror 3 min

Lateral Box Step Up

Double Unders


1 Min Jog

B) Every 2 Min x 6 Sets

3 Deadlifts


10 Min EMOM

1st-10 Alt Dumbell Step Ups to 20″

2nd-Run Street to River

C) “The Fugazi”

3 Rounds

Running Clock

1 Min Thrusters 95/65(Fitness use dumbell”

1 Min Sit-ups

1 Min Assault for Cal

1 Min to Run 200m then ME Walking Lunge with remaining time

1 Min Rest

Post 3 totals Separate

2404, 2018

Wed, April 25th

By |April 24th, 2018|Categories: Random|Tags: |0 Comments

Good to see you guys tackle a new movement tonight.  You are going to feel those single leg tempo squats on thursday!  Put your head down and grind on this one.  Hardly any legs tomorrow, we hit them hard today.  Still make sure you are warm before the air squats, legs will be tight from today’s movement.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Ring Rows

Wallfacing HandStand Hold

Inch Worm

1 Min Jog

B) Every 1:30 x 10 sets

1st-5 Deficit Strict Handstand Push-ups (scale to kip HSPU or Strict DB Press)

2nd-5 Strict Weighted Pull-ups (scale to strict or ring row no kip)

C) “The Lightsaber”

17 Min Cap


Jumping Air Squats

Toes to Bar

Kettle Swings

Hand Release Push-Ups

Post either time or number of reps

2304, 2018

Tues, April 24th

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

Marco is putting together a Day at the Park with the crew for June 23rd.  Tickets for the game are 44 bucks, and if we get some big numbers we are looking into chartering a bus down there and back.  If you are not on Facebook and would like to go please email me at mikewardre@gamil.com.  Let’s get 40-50 of us and take that park over.  Nice big class this morning at the 5:15am with some great numbers.  5pm was cranking too as I left.  We have two fast ones tomorrow, transition quickly.  Pick a clean weight you can move quickly.  The Barbell split squat works balance as much as leg strength.  Take you time on set up and move slow.  Start light.

A) 3 Min Row/Assault

Every :20 Sec for 3 min

Jumping Air Squats

Hanging Scape Pull-up

Light Dumbell Bulgarian Split Squat

1 Min Jog

B) Every 1:30 x 10 Sets

5 Tempo Rear Foot Elevated single leg Barbell Front Rack Split Squat (4 sec) go off the rack put bench or 16-18 inch box behind you

1st-Right Leg

2nd-Left Leg


12 Min EMOM

1st-5/leg(both) Dumbell Bulgarian Split Squat

2nd-35 Sec Row at 85%

C) “Route 66”


12 Wallballs 20/14

6 Power Clean 165/113 (fitness use Dumbell and complete 10 Reps)

2 Min Rest

1 Min Max Effort Double Unders

2 Min Rest


12 Box Jump Up and Over

6 Power Clean 135/95 (Fitness Use Lighter Dumbell for 10 rep)

Post both scores and DU total

2204, 2018

Mon, April 23rd

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

A big shout out to Natalia, Hannah, and Brian L who all competed this weekend in the Festivis games.  I am not sure how the ladies ended up but I spoke with Brian and he took a 4th overall!  Guys if any of you are going to participate in a competition, make sure to shoot a message to me the week of to remind me so I can put it out there for the community.  This Comp snuck up on me and I didn’t realize it was happening until the day of.  Congrats guys!  Thank you to everyone for being so welcoming to all the new faces last week for our community share.  We had a huge turnout and have added some great new faces from this week.  Remember we have another community event coming up on Saturday, May 5th.  Cinco de Margie Y Salsa at the Spears!  I would love to get at least 5 Margarita entries and 5 Salsa entries.  I think we have 2-3 Margie entries so far with Marco, Kristen, and yours truly.  We have one Salsa so far with Rosa B.  if you can enter something in please shoot me a message.  We will have a BBQ going so bring anything you want to eat or drink. This is a sprint tomorrow.  Pick a Snatch Weight you do not have to drop!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Barbell Good Mornings

Bear Crawl

1 Min Jog

B) Every 2 Min x 7 Sets

Full Snatch+3 Overhead Squats

C) “The Sling Shot”

9 Min AMRP

12 Hang Power Snatch 75/55

8 Barfacing Burpee’s

4 Goblet Squats 53/35

2004, 2018

Sat, April 21st

By |April 20th, 2018|Categories: Random|Tags: |0 Comments

A big B Day shout out to Rosa B!  Simply stated Rosa B grinds.  The work ethic and mentality this young lady has day in and day out is astounding.  There is no confusion of why Rosa is the athlete she is within this sport.  Rosa is the first one to show at open box and the last one to leave, and there isn’t a minute not spent on improving in some way when she is there.  Soft spoken, passionate, gritty, and humble Rosa has been such a huge addition to this community this year.  Rosa had one hell of a CrossFit open this year and I know with her focus and commitment she will build on that performance throughout the year.  Happy B Day Rosa!  Just two days left for the community share, thanks to everyone who has brought someone in so far!

A) 38 North Stretch and Warm Up

B) Every 2:00 x 6 Sets

2 Tempo Front Squats (4 sec)

C) “The Dream Catcher”

7 min to Complete

600m Run

35 Kettle Swings

AMRAP Overhead Squats 95/65

5 Min Rest

7 min to Complete

600m Run

35 Wallballs

AMRAP Burpee’s to 6″


1904, 2018

Fri, April 20th

By |April 19th, 2018|Categories: Random|Tags: |0 Comments

I am very excited to announce we will be adding another coach to out 38 North Team.  Starting tomorrow Janelle A will be shadowing each Friday for the next Month.  After the month is up Janelle will be taking over the Wed 9:30am class.  Janelle comes to us with a huge resume.  Janelle has her CrossFit Level one Cert, SFG trainer (strong first kettlebells), FMS (functional movement screen), precision nutrition, and has a strong background in Olympic and powerlifting.  Janelle has been a personal trainer the last 6 years and currently works as the strength and conditioning coach for Sonoma State Softball.  This girl is going to be one hell of a resource for us.  Besides the resume I don’t know someone who has a better combination of work ethic and remaining humble.  This girl puts her head down and works, hits huge weight, and has zero ego.  I am excited to bring another badass young lady on to our coaching staff.  If you see Janelle please help me in welcoming her on board!  Running Workshop this Sunday with Coach Dany just a couple spots left!  See you guys tomorrow!

A) 3 Min Row/Assault/Jog

Every 20 Sec for 3 Min

Wallfacing Handstand Hold

Supinated Bar Hang

Inch Worm

1 Min Jog

B) Every 2 Min x 6 Sets

3 Push Press (pause on front rack 2 sec between reps and ZERO rebend in knees)


10 Min EMOM

1st-6 Dumbell Push Press w/ 2 sec Pause

2nd-35 Sec Assault at 85%

C) “The Maui Wowie”


12 Alt Dumbell Power Snatch 50/35

10 Push-Ups

12 Box Jump Up and Over 24/20

3 Min Rest


12 Alt Dumbell Power Snatch 50/35

10 Pull-ups (scale to ring Rows)

12 Box Jump Up and Over 24/20

1804, 2018

Thurs, April 19th

By |April 18th, 2018|Categories: Random|Tags: |0 Comments

4 More days to get your friends and family in the box for our Community Share.  It has been great to see a bunch of new faces this week.  Lets keep it rolling!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

PVC Good Morning

Supinated Bar Hang

1 Min Jog

B) Every 2:00 Complete one set of this Step Up’s to 20″ wave.  Increase in weight for each set on second wave



Use Dumbell for Step-ups

C) “The Bullseye”

13 Min AMRAP

200m Run

15 Sit-ups

10 Alt Dumbell Lunge 50/45 or 35/30

5 Power Clean 165/113 (scale to Dumbell Power Clean or 10 Medball cleans)

1704, 2018

Wed, April 18th

By |April 17th, 2018|Categories: Random|Tags: |0 Comments

Another day of big classes.  it’s not to late to bring someone in to experience our community.  Cinco De Margarita Y Salsa at the Spears is coming up in a couple weeks.  Saturday, May 5th get over to the Spears for some Cornhole, salsa, Margarita’s and good company.  We have a fun team WOD for you tomorrow!

A) 3 Min Assault/Row/Run

Every :20 sec for 3 min

Bear Crawl

4 Sec Tempo Push up’s

Ring Rows

1 Min Jog

B) 12 Min EMOM

1st-6 Single Arm Tempo Dumbell Press (4 Sec) Right

2nd-6 Single Arm Tempo Dumbell Press (4 Sec) Left

3rd-4-6 Strict Pull-ups (use weight if needed) (scale to ring Rows)

C) “The Trilogy”

16 Min AMRAP

Teams of 3

P1-500m Row

P2 & P3

21 Synchronized Air Squat’s

15 Shoulder to Overhead 115/75 (partner that is not working on S2O is competing Sit-ups Split reps as you see fit on S2O 5-5-5 or 8-7 is how I would do it (sub dumbell’s for fitness option.

9 Partner Plank Burpee’s (split 5-4)

Keep Continuous count of rounds as P1 comes off row P2 rotates to rower.  Pull over rower by your group for a fast transition.