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Saturday February 29, 2020

‘Kettle Pop’

For time (25 cap)
5 Rounds
20 Kettle bell swings 44/70
400 Meter run
20 Box jumps 20/24


Friday February 28, 2020

‘Sneaky Devil’

30 Deadlifts 175/255
20 Front squats 115/165
10 Push press 95/135
Max effort Rope climbs 15′ I.R.T.

Thursday February 27, 2020


EMOM for 30 minutes
M1: 15/10 Calorie row
M2: 200 Meter run
M3: 10 Sit ups

Wednesday February 26, 2020

‘99 Problems’

For time (18 cap)
Wall ball 20/14
Burpee to 6″ target

Tuesday February 25, 2020


Weighted Pull ups


150′ Single arm dumbbell overhead walking lunge 35/50
100 Double unders
50 Single arm dumbbell push presses 35/50 (alternating arms every 5 reps)
25 Pull ups

Monday February 24, 2020

Weekly Article

It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

“A 2015 editorial argues the idea that exercise can reverse the obesity and metabolic disease epidemics is merely the result of food industry PR. Such PR distracts from the more established relationship between diet and disease.”

‘Midline Maker’

For time (18 cap)
4 rounds of
15 Toes to bar
400 Meter run
15 Overhead squats 75/115

Monday we start with some overhead squats and toes to bar.  Tuesday will have some double unders and dumbbell push presses.  Wednesday is a CFL benchmark workout “99 Problems” (wall balls and burpees).  Thursday will be a EMOM style cardio workout.   Friday will have deadlifts, front squats and push press on the heavier side with low reps.  Saturday Will see some more running, box jumps and kettlebell swings.

Saturday February 22, 2020

‘The 80’s’

800 Meter run with Med ball both partners run at the same time and switch off holding the med ball
80 Push ups
80/55 Calorie bike
80 Sit ups
80 Med ball cleans

*With partner split reps anyway, complete one movement before moving on to next.

Friday February 21, 2020


Strict press


For time (12 cap)
Push jerks 110/165
Bar Muscle ups

Thursday February 20, 2020

Today’s Article

Muscle Damage for Size and Strength?

“What is the mechanism behind muscle growth? The exercise-induced muscle damage (EIMD) hypothesis posits intense exercise causes damage to muscle fibers, which then repair and adapt to better tolerate future exposure to stress. Eccentric training is thought to be particularly effective in stimulating hypertrophy (muscle growth). Tyler Hass discusses related studies and evaluates popular theories about promoting muscle growth.”

‘Runners Up’

7 rounds of
2:30 on/ 1:00 off
400 Meter run
Max effort Bike calorie or Sit ups or Plank I.R.T.

Wednesday February 19, 2020

Today’s Article

The Scientific Method, Part 1

“All the seeds of the scientific method lie within the derivation of science (which is the method’s application). The scientific method consists of a set of attributes that can be neatly organized into four major categories: foundations, discovery, creativity, and validation.” – 

‘Been There’

50/35 Calorie row
50 Box jump overs 20/24
50 Hang power cleans 55/75
50 Wall balls 14/20
50 Knees to elbows

*The workout is there and back, once you complete the knee to elbows you start back at the wall balls and work your way back up.

Tuesday February 18, 2020

Today’s Article

America’s most widely consumed oil causes genetic changes in the brain

“New UC Riverside research shows soybean oil not only leads to obesity and diabetes, but could also affect neurological conditions like autism, Alzheimer’s disease, anxiety, and depression. Used for fast food frying, added to packaged foods, and fed to livestock, soybean oil is by far the most widely produced and consumed edible oil in the U.S., according to the U.S. Department of Agriculture. In all likelihood, it is not healthy for humans.”


Single Leg RDL’s
*4 on each leg, slow controlled tempo


For time (10 cap)
Deadlift 155/225
Handstand push ups

Monday February 17, 2020


Back Squat
Heavy single in 20 minutes
*tempo squat (3 count down, 3 count pause at bottom, quick up)

‘Double Down’

2 Rope climbs 15′
4 Burpees
80 Meter single arm farmer carry 35/53
16 Goblet squats 35/53

Weekly Overview

Heavy single tempo back squats to start the week. Tuesday will be a CrossFit Girl Benchmark workout involving deadlifts.  Wednesday will be a chipper with rowing, box jump overs, light hang snatches and knees to elbows.  Thursday will 400 meter interval runs.  Friday will be strict press for some strength work and push jerks and pull ups for the workout.  Saturday will be partner workout with running, sit ups, push ups and med ball cleans.

Saturday February 15, 2020

‘Up A River’

For time (30 cap)
5 Rounds of
400 Meter run
18 Wall balls 14/20
15 Kettlebell swings 35/53
12 Toes to bar

Friday February 14, 2020

‘Carb Killer’

For time (15 cap)
5 rounds of
12 Burpee box jumps 20/24
12 Thrusters 75/115

Thursday February 13, 2020

‘Hard Double’

7 Rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
15/10 Calorie bike

Wednesday February 12, 2020

‘Heavy Hike’

For Time (14 cap)
800 Meter run
30 Deadlifts 175/255
400 Meter run
15 Push jerks 110/165


Tuesday February 11, 2020


Squat snatch
Heavy single in 15 minutes

‘The Demoralizer’

100 Double unders
50 Pull ups
25 Squat snatches 95/135

Monday February 10, 2020


Weighted Ring dip

‘Ring Rower’

1000/850 Meter row
10 Ring dips
10 Hang power cleans 65/95

Weekly Overview

This week starts with a slightly different variation of last Tuesdays workout.  Tuesdays workout will be a shorter AMRAP of double unders, pull ups and squat snatches.  Wednesday will have some heavy deadlifts and push jerks.  Thursday will be shorter intervals with higher intensity for our aerobic capacity day.  Friday will be a classic couplet of some burpee box jumps and thrusters.  Saturday will be a mix of running, kettlebell swings and toes to bar in a longer workout.

Saturday February 8, 2020

‘Bench Sprint’

5 rounds of
2 minutes on/ 2 minutes off
8 Bench press 155/105
12/8 Calorie bike
Max effort Dumbbell push jerk I.R.T.

Friday February 7, 2020


Hang squat clean

‘Quik Stop’

7 Strict handstand push ups
11 Squat cleans 95/65




Thursday February 6, 2020

‘Pyramid Runner’

2 Rounds of
800 Meter run
Rest 3 minutes 

4 Rounds of
400 Meter run
Rest 2 minutes 

6 Rounds of
200 Meter run
Rest 1 minute

Wednesday February 5, 2020


Weighted box step ups
*With kettlebell held in front opposite of the working leg. Four reps on each leg

‘The Big Pull’

50 Double unders
40 Box jumps 24/20
30 Burpees to 6″ target
20 Toes to bar
10 Rope climbs 15′

Tuesday February 4, 2020


Push press
Heavy triple in 15 minutes

‘Row Cycle’

For time (14 cap)
1000/850 Meter row
5 rounds of
10 Push press 135/95
10 Deadlifts 135/95

Monday February 3, 2020


5 Power snatches 135/95
7 Chest to bar pull ups
9 Wall balls 20/14

Week Overview

Monday we have some snatches with a long AMRAP with short reps.  Tuesday we’ll see some rowing and push presses.  Wednesday will be a chipper with some toes to bar and rope climbs.  Thursday’s cardio will be running intervals.  Friday will be an Open repeat from 2014.  Saturday we’ll be doing some bike and dumbbell snatch intervals.

Sunday February 2, 2020

*Reminder new Sunday schedule during the Nutrition Challenge is
10-11am open gym only*
*9-10am is reserved for Waist Management Teams*

Saturday February 1, 2020

‘Great Escape’

For time (25 mins)
800 Meter Farmer carry 70/44
80 Kettlebell swings 70/44
80/65 Calorie bike
80 Goblet squats 70/44
80 Sit ups

*With a partner, split reps anyway.  Complete one movement before moving on to the next.  Farmer carry is done as double kettlebell carry out to the 800 meter mark with one partner carrying at a time, switching off when necessary.