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Monday September 30, 2019


Squat clean + Front squat

‘Front Heavy’

For time (15 cap)
100 Double Unders
10 Front squats 205/135
1000 Meter run
10 Front squats 205/135
100 Double Unders

Week Overview 

Monday will kick off with some squat cleans and front squats with a chipper style metcon.  Tuesday we’ll be doing some ascending snatches and pull ups.  Wednesday will be a Monster Mash with wall ball/deadlift – box jumps/kettlebell swings and finishing with power cleans/hand stand push ups. Thursday will be a long sustained effort on a rower or bike. Friday will be doing some push jerks, burpees and ring muscle ups with an Open format (think 11.4) and Saturday we will finish off with some rowing, toes to bar and devils presses.

Sunday September 29, 2019

**Just as a reminder we are closed this weekend!**

Friday September 27, 2019

‘Run N Work’

800 meter run
Max effort wall balls 20/14 I.R.T.

27Rest 3 minutes 

600 meter run
Max effort rope climbs 15′ I.R.T.

Rest 3 minutes

400 meter run
Max effort power cleans 165/110 I.R.T.

Thursday September 26, 2019


Every 2 minutes for 6 minutes (3 sets)
10 Second hollow hold
5 V-ups
5 Knee tucks
6 Jack knifes
10 Second hollow hold

‘Two minute cardio’

10 Rounds of
2 minutes on/ 1 minute off
Bike, Row or Ski

Wednesday September 25, 2019


50′ single arm waiter walk with kettlebell (top of the bell faces up) 3 Sets

‘Strictly Swings’

7 L-sit pull ups
7 Strict handstand push ups
14 Kettlebell swings 70/44

Tuesday September 24, 2019

‘Round House’

For time (12 cap)
40 Back squats 95/65
20 bar facing burpees
40 Front squats 95/65
20 bar facing burpees
40 Overhead squats 95/65

Monday September 23, 2019


Every 2 minutes for 10 minutes (5 sets)
Push press double (3 count pause at top)

‘Push and Pull’

10 Push press 115/75
10 Deadlifts 115/75

Week Overview

Monday we will continue with our pause strength work followed by a short metcon.  Tuesday we will be doing a chipper with light back squats, front squats and overhead squats.  Wednesday will some unilateral strength work and our metcon will have strict pull ups, handstand push ups and kettlebell swings.  Thursday will be 2 minutes on/ 1 minute off with some midline work before.  Friday we’ll be doing some running barbell cycling and rope climbs with some built in rest. Saturday and Sunday we will be closed.  We are hosting the Gymnastic Course.

Saturday September 21, 2019

‘Partner Murph’

For time
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run

*Runs are done together; partition Movements and reps anyway.  One partner works at a time.

Friday September 20, 2019

‘Monster Mash V2’

For time (5 cap)
Hang power cleans 75/55
Toes to bar
Rest 5 minutes
For time (5 cap)
Bike calorie
Row Calorie
Rest 5 minutes
Overhead squats 75/55
Burpee box jump overs 24/20

Thursday September 19, 2019

‘Biker Abs’

*With a partner, divide reps anyway. 
100/80 Calorie bike
100 Sit ups
100/80 Calorie bike
80 (Seconds) Plank
100/80 Calorie bike
60 Hollow rocks

Wednesday September 18, 2019


Every 2 minutes for 10 minutes (5 sets)
3 count pause Front squat double

‘Bar Smasher’

For time (10 cap)
600 Meter run
30 Front squats 95/65
15 Bar muscle ups

Tuesday September 17, 2019

‘Row N Rope’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
30 Double unders
Max effort power snatches 75/55 I.R.T.

Monday September 16, 2019

‘Captain America’

5 Rope climbs 15′
10 Clean and Jerks 135/95
20 Ring dips

Week Overview

Monday’s workout starts us off with a mix of gymnastics and weightlifting.  Tuesday will be our 2 minute on/ 2 minute off format with bike cals, double unders and light snatches.  Wednesday we will be doing front squats for our pause strength work followed by a short but effective metcon with running, light front squats and bar muscle ups.  Thursday will be a partner workout with rowing and sits ups and back by popular demand!  We will be doing the same format as last Friday but this time Hang clean-Toes to bar, Row- Bike,…and the third one will be a surprise 🙂 Saturday will be another partner workout that will look a lot like Murph.

Saturday September 14, 2019

‘Bell to Belly’

For time (25 cap)
800 Meter run
40 Kettlebell swings 53/35
20 Toes to bar 
600 Meter run
30 Kettlebell swings 53/35
15 Toes to bar
40o Meter run
20 Kettlebell swings 53/35
10 Toes to bar


Friday September 13, 2019

‘Monster Mash’

For time (5 cap)
Calorie row
Wall balls 20/14
Rest 5 minutes
For time (5 cap)
Calorie bike
Dumbbell snatches 50/35 (alternating arms)
Rest 5 minutes
For time (10 cap)
Thrusters 75/55

Thursday September 12, 2019


Every 90 seconds for 3 sets
10 second hollow hold
5 V-ups
10 Knee tucks
20 Russian twists
10 second hollow hold

‘Minute Push’

15 rounds of
1 minute on/ 1 minute off
Row, Bike or Ski

Wednesday September 11, 2019

‘Big Pully’

For time (14 cap)
1000/800 Meter Row
Deadlifts 185/125
Pull ups

Tuesday September 10, 2019


Squat clean
Heavy single in 15 minutes

‘Last Leg’

For time (15 cap)
3 rounds of
10 Squat cleans 135/95
20 Box Jumps 24/20
300 Meter run


Monday September 9, 2019


Every 90 seconds for 5 sets
3 Strict press (3 count hold overhead)

‘Great Planes’

9 Strict press 95/65
9 Strict ring dips
9 Hand release push ups

Week Overview 

Monday we kick the week off with a pressing endurance workout.  Tuesday will be squat cleans and box jumps. Wednesday will start the metcon with some assault bike then light deadlifts and pull ups. Thursday we’ll be doing an ab workout before a minute on/ minute off intervals. Friday will have 3 short metcons (Snatch and bike- wall ball and row-  Thruster and burpee) with rest in between.  Saturday will be a run, kettlebell, knees to elbow workout.

Saturday September 7, 2019

‘Lunge City’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
50′ Single dumbbell overhead walking lunge 50/35
Max effort Pull ups I.R.T.

Friday September 6, 2019


For time (18 cap)
800 Meter run
5 rounds of
10 Hang power cleans 95/65
10 Front squats 95/65
10 Jerks 95/65
150 Double unders

Wednesday September 4, 2019


Kettlebell step ups
*8 on each leg; kettlebell is held in front rack position opposite of working leg.

‘Classic Killa’

21 Kettlebell swings 53/35
15 Box Jump overs 24/20
9 Burpee pull ups

*Compare to 9/5/19, todays workout is another repeat from the first week of September 2018.  We will be doing 2 more repeat workouts from this week, being able to measure our fitness is something that is unique to CrossFit. So be sure to log your workouts!  It’s fun and encouraging to see how far you’ve progressed.

Tuesday September 3, 2019


1 Power snatch + 2 overhead squats


For time (18 cap)
2 rounds of
400 meter run
15 Snatches 95/65
400 meter run
30 Overhead squats 95/65

Monday September 2, 2019

 ***Reminder 8,9 and 10am classes only for Labor Day!***


1000 meter Row
80 Toes to bar
90 Wall balls 20/14
40 Deadlifts 225/155

*With a partner, alternating reps anyway.