Wednesday 4.18.18

Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single   Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness.

Tuesday 4.17.18

AMRAP 4: 18 Power Snatch (75/55) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (95/65) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Snatch (115/80) 12 Burpee Pull-ups Max Calorie Row   Complementing the longer workouts of both Saturday and Monday is today’s short and fast

Monday 4.16.18

  2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″)   Today is a great example of how CrossFit training carries over to our goals and aspirations outside the gym,

Sunday 4.15.18

AMRAP 15: 1 Round of Strict “Cindy” 30 Double-unders Strict Pull-Ups, Pushups, and Air Squats today will test our body weight capabilities whilst using double-unders for coordination and conditioning.

Saturday 4.14.18

4 Rounds: 15 Burpee Box Jumps (24/20″) 20 Calorie Row 16 Hang Power Snatch (95/65) 100m Sprint Today we will be putting together the running, Olympic lifting, and rowing techniques we have been drilling for the past 10 days. This is an opportunity to test the practice and create adaptation with the new skills we


4 Rounds: 21/18 Calorie Row 18 Thrusters (65/45) 15 Pull-ups  “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” Ben Bergeron. If you’ve ever been on an Rower or done Fran (Thrusters and Pull-ups), you

Thursday 4.12.18

Class divides into even teams: AMRAP 20: 50m Sled Push (90/45 + Sled) 100m Sandbag Run (80/60) 200m Run *Athletes move through in order. As soon as one athlete clears the prowler station, the next can start. Teamwork is the process of working collaboratively with a group of people in order to achieve a goal.

Wednesday 4.11.18

“Dumbell DT” 5 Rounds: 12 Deadlifts (50/35) 9 Hang Power Cleans (50/35) 6 Push Jerks (50/35) This is a dumbbell version of the hero workout “DT”, In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is

Tuesday 4.10.18

Teams of 2*: 6 Rounds: 500 Meter Row 400 Meter Run *Partners complete full rounds, then switch. (Three rounds per partner.) At least once a week, we program a day that doesn’t involve any dynamic shoulder movements like kipping pull-ups or snatching. Today’s team workout is a great example. Shoulders are the most injured body part in

Monday 4.9.18

27-21-15-9: Power Snatch (75/55) Wallballs (20/14) Calorie Row Last Wednesday, we spent a lot of time working on the Snatch and positions that get us to the Snatch. Many athletes inquire as to why we didn’t “Work Out” on Wednesday. Wednesday was a practice days, working skill and neuromusclar stimiluation in with a set of