1. 08/22/2019

    Partner WOD

    12 Minute AMRAP

    50 Partner Med Ball Sit Ups (20/14)

    75 DB Hang Clean & Jerk (50/35)

    100′ Bear Crawl/HS Walk

    Split Reps Equally (yes we know 75 is not divisible by 2).


    1,000 Meter Row

    2 Mile Bike

    3,600 Meter Run.

    The Mini Tri is something we want everyone to do because this is one of the benchmarks we want to use to test your fitness levels.  You will see this WOD again so we highly encourage you to complete it.  Don’t cherry pick it two days in a row.

    Also, for our HS Walks or Bear Crawl, we want you to continue to try to get inverted.  So, practice HS Walks in warm up or practice kicking up to the wall.  For the workout, a 30 second HS hold on the wall is perfectly ok.  For that matter, if you’re working on you HS Walks, do 25′ or 5 attempts for the max distance you can go.

  2. 08/21/2019

    Complete For Time

    “CF970 Mini Tri”

    1,000 Meter Row

    2 Mile Assault Bike

    3,200 Meter Run

    Optional to this is half the distances for each movement.

    IF you are not able to run, you will do 600/500 Meter Ski Erg, 2 Mile Bike, 3,600 Meter Row

    Here are a few things to consider for this WOD.

    1. The row will take the least amount of time.  So DON’T blow up on the rower.  30 seconds faster here could cost you minutes of time as the WOD moves on.
    2. The bike…unlike when we bike for calories, sprinting on the bike when we travel for distance has little impact on how far you go.  Test this out in warm up.
    3. The run is the bulk of the time on this.  We will be running a course that will take us behind Rez and out to Centerra Parkway where we will head south.  We don’t know the exact distance on this, but best guess is about 2.5 miles.
    4. Wear running shoes.
    5. Bring headphones.
    6. If you do this at 5:30am, hydrate tonight.  If you do it at any other class time, hydrate tomorrow.
    7. This looks a little daunting.  But it’s not.  We ran this far on Friday.  We routinely row 1000m.  And we have done plenty of work on the bike to prepare for this.
    8. Don’t cherry pick this WOD.
  3. 08/20/2019

    15 Minutes To Build To A Heavy 3 Rep Front Squat


    7 Minute AMRAP

    8 Back Squats @ 50% of your 3 Rep Front Squat

    10 Barbell Push Ups

    12 Alternating Leg Lunges OR Alternating Leg Jumping Lunges

    For today, we want to build up to a heavy 3 rep front squat.  We aren’t necessarily looking to hit a PR, but if it feels good and technique is solid, go for it.  For our 7 minute AMRAP, your weight will be 50% of your last successful 3 rep front squat and we will be pulling it from the floor.  Barbell push ups are done by touching your chest to your barbell and locking out at the top.



  4. 08/19/2019

    Complete For Time

    100 Double Unders


    Pull Ups

    Hang Power Snatch (95/65)

    100 Double Unders

    15 Minute Time Cap

    Rest 3 Minutes

    3 Minutes to accumulate Max Rep Power Snatch (135/95)

    For your weight choices today, your hang power snatch should be a weight you could do a minimum of 12 unbroken if fresh.  This may be one that you have to break the round of 21 into two or three sets and the round of 15 into two sets.  Look to do the round of 9 unbroken.

    Realizing you may be doing mostly singles for your  3 minutes of max reps of power snatch, the guideline we are looking for your weight is something you can cycle (touch and go) for larger sets if you’re fresh.

  5. 08/16/2019


    Last Done On July 3, 2017

    Complete For Time

    1 Mile Run

    21 Clean & Jerk (155/105)

    800 Meter Run

    21 Clean & Jerk (155/105)

    1 Mile Run

    When thinking about the weight that is right for you today, think about a weight you could do 10 or more unbroken reps if you were fresh.  The bulk of the time for this workout is in the runs.  We are looking to cycle the barbell for as long as you can and then fast singles if/when you need.   There is no time cap for this workout.  Please show up on time for class and expect the majority of your warm up to be geared toward getting ready for the clean & jerks.

    Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

    He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

    The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.

  6. 08/15/2019

    4 x 3:00 AMRAP

    20 Alt Leg Lunges

    20 Russian KB Swings (53/35)

    20 Wall Ball (20/14)(10’/9′)

    1 Minute Rest Between Rounds

    For today’s WOD we are looking at sprint efforts in which we have minimal fall off from each round.  We are essentially progressing from each movement starting out with primarily a leg movement.  We then transition into a primarily upper body movement and finally, blend the two together for the wall ball.  Each AMRAP will begin where you left off on the previous AMRAP.  Our thought going into this one is to be unbroken for all movements.  So pick you KB and Wall Ball weights accordingly.

  7. 08/14/2019

    Complete For Time

    400 Meter Run

    21 OHS (75/55)(95/65)

    21 Pull Ups

    21 Push Ups

    200 Meter Run

    15 OHS (95/65)(115/75)

    15 C2B

    15 HR/HSPU

    100 Meter Run

    9 OHS (115/75)(135/95)

    9 Bar Muscle Ups

    9 Strict HSPU

    With the weight getting progressively heavier, and the gymnastic components getting more skilled, pick weights and movements that you can progress with.  Each set of the OHS should be a weight you can do unbroken with the idea in mind the last set will be the most challenging.  We don’t want to put the bar down and have to snatch it back up again if we don’t have to.  For the gymnastics work, break when you want to, not when you HAVE to.  Smaller sets here are better than long rest breaks.  Weight changes on the barbell will be natural places to catch your breath a little before you head out the door for your run.


  8. 08/13/2019

    On A 15:00 Minute Clock Complete:

    1000/800 Meter Row

    Then remainder of time is AMRAP

    50 Double Unders

    10 DB Box Step Ups (50/35)(24’/20″)

    25 Ab Mat Sit Ups


  9. 08/12/2019

    Reminder:  The 11AM class time is an “Open Gym” format moving forward. The class will start time will still be at 11:00, but it will not be a formal “Coach Lead” class. You will still be doing the posted WOD for the day, but you will be on your own to warm up and get prepared for the workout. The 11AM class is attended by several of our prior and/or current Coaches, so the class will loosely be lead by them, which will include some guidance through warm-up, answering questions about the WOD, getting the clock started, and making sure the class ends on time. As always, there will be no outside programming permitted. We are keeping this class time to allow the mid day athletes the option of attending this class if it fits within their schedule. The noon class time will continue to be a formal class session. All other classes and class times remain unchanged.

    Complete For Time:

    20/17 Calorie Bike


    5 Rounds

    200 Meter Run

    10 Clusters (95/65)

    10 Bar Facing Burpee

    RX+ Is 16 Minute Time Cap

    For your cluster weight, this should be a weight you can cycle through your 10 reps unbroken if fresh.  The idea behind this WOD, is we are not looking to rest on the barbell section and we want to move methodically through the burpees.   Your cal bike buy in should be efficient, (using legs AND arms) and something you can recover from during the first 200 meter run.  For those doing RX+, the bike on the front end of this needs to be completed in less than a minute.