Tuesday 8-14-18

I didn’t get there by wishing for it or hoping for it; but by working for it.
— Estee Lauder


4 Rounds:

6x Back Squat - increase weight

Rest as needed



4 Rounds for time:

25 foot Right arm OH walking lunges @ 40/30# DB

10x alternating DB snatches (5/5)

25 foot left arm OH walking lunges @ 40/30# DB

10x alternating DB snatches (5/5)



2 attempts at Sorensen hold

Monday 8-13-18

The grass is greener where you water it.
— Neil Barringham


5 Rounds

1x Power Clean + 2x Hang Power Clean

Rest as needed between rounds



In teams of 2:

40x calorie echo bike

60x Shoulder to overhead @ 50/35kg

80x wall balls

60x deadlift @ 50/35kg

40x cal row

*1 partner works while 1 rests


This Week At The Gym (August 13th-17th)

hawk face.jpg
What we think, we become.
— Bhudda

CrossFit Workouts For Week Of Aug. 13th-17th


We're going to kick off the week with a power clean complex, into a longer team chipper workout.


Heavy back squats here to get the legs going, followed by a fun DB complex with lunges and snatches.


Get Ready. FIGHT GONE BAD! For those of you doing the Nutrition Challenge we're using this as a baseline workout!


Upper body push and pull with a Run/Burpee/Power clean conditioning session.


Today we get some technique work on hang squat cleans, followed by an interval workout of rowing and rope climbs. This is a fun one!



Friday 8-10-18

Challenge yourself, jump off the deep end and learn to swim.
— Carson Kressley


10 minutes to establish 1RM Deadlift



10 min clock to get as far as possible in the sequence:

2 rounds “Cindy”

10x Deadlift @ 80/60

2 Rounds “Cindy

8x Deadlift @ 100/70

2 Rounds “Cindy”

6x Deadlift @ 120/80

2 Rounds “Cindy”

4x Deadlift @ 140/100

2 Rounds “Cindy”

2x Deadlifts @ 160/120

*If you complete this, start over from the beginning until 10 minute clock ends

Thursday 8-9-18

Without deviation progress is not possible.
— Frank Zappa


3x Front Squat - increase weight

Rest as needed



5 Rounds against 3 min clock:

15/12 calorie bike, then AMRAP with remaining time:

7x wall balls

7x med ball cleans

*rest 1 minute between rounds


Cool Down

Childs pose

Banded hamstring stretch

Wednesday 8-8-18

Growth is never by mere chance. It is the result of forces working together.
— James Cash Penney
  1. 3 Rounds 

7x Deadlift - increase weight

100m sprint

Rest 2 min


  1. 3 Rounds

6/6x barbell front rack lunges

50m sled push

Rest 2 min


  1. 3 Rounds

10x kneeling DB curl & press

10x push ups

10x GHD sit ups

10x GHD hip ext

Tuesday 8-7-18

Life is what happens while you’re busy making other plans.
— John Lennon


5 Rounds

5x Thruster - increasing weight

1x Rope Climb (legless or with feet)

Rest as needed



AMRAP in 14 minutes:

400m run

10x Double KB Front Squats

10x Weighted Situps



Foam Roll T-spine & Quads

Monday 8-6-18

You learn more from losing than winning. You learn how to keep going.
— Morgan Wooten

1) 4 Rounds

3x weighted pull ups

6x weighted dips (scale to unloaded or bench dips)

Rest as needed


2) EMOM for 21 minutes

Min 1: 15/12 cal row

Min 2: 7x burpees

Min 3: 50m KB front rack carry


3) 2 rounds

30 sec woodpecker pose each side

10/10x bird dog

10x banded good mornings

This Week At The Gym (August 6th - August 10th)


CrossFit Workouts For August 6th-10th


Get some volume in for the upper body with pull-ups and dips, followed by a solid EMOM style workout with rowing, burpee box jumps, and core work.


Today will be a challenge with Thrusters and Rope Climbs for strength, and the midline will be hit pretty hard by an AMRAP of running, KB squats, and situps.


IWT today! Deadlift + Sprint, then lunges and sleds. Finish off with some bodybuilding / accessory work. This will be a fun day!


We've got heavy front squats, then an interval style workout with rowing and medicine balls.


We'll mix things up with a Deadlift ladder intermixed with rounds of "Cindy". This will be a unique but fun workout for everyone to finish off the week!



Friday 8-3-18

Optimism is the faith that leads to achievement.
— Helen Keller

1. 4 Rounds
5x Back Squat @ 4111 tempo
10x double leg glute bridge - increase weight
Rest as needed

2. 3 Rounds for time:
15x kipping pull ups
30x alternating DB snatch (15/15)
60x double unders

3. 2 rounds
30 sec kneeling founder
5x Jefferson curl

Thursday 8-2-18

Forget about style, worry about results.
— Bobby Orr

1. 4 Rounds
8/8x Single arm DB Bench Press (non-working arm holds DB in lock out position)
8x 2-handed DB bent over row
Rest as needed

2. 4 rounds
25x air squats
20x ring push ups (scale to regular push ups)
15x calorie echo bike
Rest 90 sec between rounds

3. 2 min each:
Foam roll t-spine
Couch stretch

Wednesday 8-1-18

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
— Lou Holz

1. Power Clean tech/review

2. 5 Rounds (increase weight until hard but doable)
7 reps of “bear complex”. 

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press 

*rest ~2 minutes between rounds

All 5 movements = 1 rep of bear complex
Movements must remain unbroken (ie no dropping between movements)

3. 3 Rounds
30 sec founder pose
20 sec woodpecker each side
15 sec chin over bar hold or chin over ring hold

Tuesday 7-31-18

Who looks outside dream; who looks inside awakens.
— Carl Jung

1) 3 Rounds

8x Shoulder to overhead

50x Double Unders

60 sec rest


2) 3 Rounds

10x Front Squat

6x Burpee box jump

200m run


3) 2 Rounds

15x weighted sit ups

12x Curl to press

9x push ups

Monday 7-30-18

We build too many walls and not enough bridges.
— Isaac Newton

1) 4 Rounds

10/10x Deficit reverse lunges

200m run

rest 90 sec


2) AMRAP 6 min:

6x DB thrusters

12x V-up

12x KB Swings


-3 min rest-


AMRAP 4 min:

4x DB Thruster

10x V-up

10x KB swing


3) 2 rounds

max plank hold

Foam roll quads 

This week at the gym: July 30th - August 3rd

john coach joey.jpg
The man who has no imagination has no wings.
— Muhammad Ali

CrossFit Workouts This Week



Get Back on track after the weekend. We have some single leg work first, followed by short AMRAP's of thrusters, V-ups, and KB Swings. 


Interval Weight Training with a combo of Push Press and Double Unders, followed by Front Squats and Burpees. We'll end with some bodybuilding and core work.


We're ramping things up today with the "Bear Complex" - a nasty barbell complex that will challenge both strength and cardiovascular systems.


We'll be working in some Bench Press variations and isometric work to kick things off, and then a solid met-con of air squats, ring push ups, and bike.


We're gonna hit the legs and hips with tempo back squats, glute bridges, and our conditioning will include pull-ups, DB snatches, and double unders.



Friday 7-27-18 CrossFit

There are risks and costs to action, but they are far less than the long range risks of comfortable inaction.
— John F. Kennedy

1) Work to 2RM Deadlift


2) 16 minutes, EMOM:

odd: 3x deadlifts @ 60% of part (1)

even: 5x burpee + 10 sit ups


3) 2 Rounds

5x jefferson curls

OH wall stretch

Thursday 7-26-18 CrossFit

Kites rise highest against the wind, not with it.
— Winston Churchill

1) Jerk technique and review


2) 4 Rounds

4x Push Jerk

rest as needed


3) In teams of 2:

4 mile echo bike

*one partner works, one rests

*resting partner must complete 8x KB swings before getting on the bike during transitions

Wednesday 7-25-18 CrossFit

It is better to offer no excuse than a bad one.
— George Washington

1) 3 Rounds

10/10x DB Snatch

12x Weighted Sit ups

50' Single Arm Front Rack DB lunge (25 feet each arm)

90 sec rest

2) 3 Rounds

12x DB Suitcase Deadlifts

10x ball slams

200m run

60 sec rest

3) 3 Rounds

8/8x bulgarian split squat

10x Push up

30 sec HS hold

Tuesday 7-24-18: CrossFit

You can waste your lives drawing lines. Or you can live your life crossing them
— Shonda Rhimes



5 rounds
8 DB Seated Press
6-8 Strict pullups


3 rounds for time
400m run
15 Front squats (60/40)

Cool Down/Mobility

3 rounds
5 shoulder scarecrows
10/10 seated thoracic rotations
30 sec founders pose
8/8 single leg rdl

This Week at the Gym: July 23rd - 27th

It does not matter how slowly you go as long as you do not stop.
— Confucius



Strength/Skill: 1RM squat clean
WOD: HSPU, pullups, KB swings, cal row


Strength/Skill: DB seated press, pullups
WOD: Run, Front squats


WODs: Suitcase style deadlift, ball slam, run, Bulgarian split squat, pushu, HS hold


Strength/Skill: Push Jerk
WOD: Partner bike


Strength/Skill:  2 RM Deadlift
OD: Deadlift, Burpee, Situp



Strength/Skill: DB step downs, Banded walks
WOD: DB power clean, KB swing, Cal bike, Walking Lunges


Strength/Skill: Single arm DB push press, Single leg RDL
WOD: With a partner - Cal row, Wall ball, Weighted Situp, Pull ups, Run


Strength/Skill: Front squat, Sprints
WOD: DB burpee deadlift, box jump