1. 03/23/2019

    7 AM Class

    Team of 2: 1 Partner Working at a Time

    For Time:

    5K Row – 250 Meter Intervals

    400 Double Unders

    300 Push-Ups

    200 Hang Power Clean 95/65

    100 Partner Lat Sit-Ups 20/14

  2. 03/22/2019

    ANNOUNCEMENT:  The “End of the Open” celebration will be at Mash Lab following the 5:30 class.  Make plans to stop by and enjoy a cold beer and good company.  

    CrossFit Open WOD 19.5

    Complete For Time


    Thrusters (95/65)  14-15 Teens & Masters 55+ (65/45)

    C2B Pull Ups  (Masters 55+ =Chin Over Pull Ups)

    20 Minute Time Cap

    Quick Tips:  Consider breaking your bigger sets of thrusters (33-27-21) into three sets.  If big sets of C2B are tough for you, think about doing sets of 3-5 each round and even getting into singles if you find yourself fatiguing fast.  This one is a grind for sure.  Just chip away at it.

  3. 03/21/2019

    5 Minute AMRAP

    5 Power Cleans (135/95)

    35 Double Unders


    Deadlift & Shoulder Press

    Our 5 Minute AMRAP will act as a primer for our lifting session today.  We will be doing a quick warm up and then get started.  This should leave is plenty of time to get through our deadlift and shoulder press.

    Our power clean weight should be a weight we can maintain unbroken sets throughout the 5 minutes.

    For your deadlift and shoulder press, start off using your best guess at your 1 RM.  IF this is too light or too heavy, you will know after you complete this first session and we can adjust for the next session.

    RED TRACK (all percent based off of 90% of your 1 RM)

    x 5 @ 65%

    x 5 @ 75%

    x 5 @ 85%

  4. 03/20/2019

    Complete For Time:

    10 TGU (50/35)


    50 Burpee Box Up & Over (24″/20″)

    50 HSPU

    50 DB Snatch (50/35)


    10 TGU (50/35)

    The Turkish Get Ups will be done with a DB and need to be done as a buy in and cash out of this WOD.  For each movement, the reps of 50 can be partitioned as you want.

    HSPU modification will be:

    50 DB press (25 each side).

    IF you can do wall walks, you will do 40 DB press (20 each side) and 5 wall walks.

    These are just two mod suggestions.  If you have HSPU, but 50 is too many, consider doing a combo of HSPU and DB press.  Maybe alternating between the two as you progress through your rounds.   There is no right or wrong way….just the BEST way for you to get what you need.   We are also wanting you to work on your strict HSPU, so consider doing strict if you are at a level that will be challenged by the strict movement.  Talk to your Coach about what is best for you.

    Again, the mods can be partitioned as you want.

  5. 03/19/2019

    Getting “Back” to Squats This Week

    10 Minute EMOM

    6/4 Pull Ups

    10/8 Sit Ups

    15/12 Air Squats

    **All Reps To Be Done Within the Minute.  IF you don’t complete the reps within the minute, finish the round you’re on and rest for the remainder of that minute and start again at the top of the minute.**  Example, in minute 6 you fail to complete the 24 reps, finish the reps into the 7th minute and use the remainder of the 7th minute as rest.  Start in with the pull ups at the beginning of minute 8.  

    Then Back Squat

    This will be the start of the next cycle of back squats using you new 1 rep max.  We are ONLY doing the Red Track this time around.

    Red Track (all percentages are of 90% of your 1 Rep Max)

    x 5 @ 65%

    x 5 @ 75%

    x 5+ @ 85%

    For the EMOM, we are looking at 10 minutes of moderate intensity work that will have some body weight volume to it.  We want to push to get the work done within the minute, but if we don’t, we will have some built in rest/recovery that will allow us to get back at it at the top of the next minute.  Don’t be afraid to push this one a little today as you have the clock to save you at the 10 min mark.

  6. 03/18/2019

    750 Meter Row

    Immediately Into

    3 Rounds

    10 OHS (95/65)(135/95)

    (20/15)(15/12) Hand Release Push Ups

    Row pace on this one should be the pace you would row for a 2K.   Pacing the row correctly should allow for you to start into your OHS with the only rest coming from the rower to the barbell.  For today, pick a weight for your OHS that you could do 15 unbroken reps if fresh.  If push ups are a little bit of a struggle for you, consider breaking them up into 3 sets from the start.  Break when you WANT to, not when you HAVE to.  Focus on good, quality push ups maintaining that strong plank position.  This can be done regardless if they are assisted push ups or not.

  7. 03/16/2019

    7 AM Class


    Back Squats 155/105


    Straight into:


    Front Squats 135/95

    Ring Dips

    Rest 5 Minutes

    7 Min AMRAP

    1 Rope Climb

    10 GHD Sit-Ups or Weighted Sit-Ups

  8. 03/15/2019

    CrossFit Games Open WOD 19.4

    3 Rounds

    10 Power Snatch (95/65) Masters 55+ And Teens 14-15 (65/45)

    12 Bar Facing Burpees

    Rest 3 Minutes

    3 Rounds

    10 Bar Muscle Ups (Masters 55+ = C2B Pull Ups)

    12 Bar Facing Burpees

    12 Minute Time Cap INCLUDING the 3 Minute Rest Break

    Scaling Options:

    Ages 16-54 Snatch (65/45)  Step Overs OK on Bar Facing Burpees &  Chin Over Bar Pull Ups

    Age 55+ and Teens 14-15  Snatch (45/35)  Step Overs OK on Bar Facing Burpees & Jumping C2B Pull Ups

    Quick Tips;  This WOD is a much about the burpees as anything.  Consistent movement on these will save a lot of time vs taking rest breaks.  Getting out hot on these will not do you any favors.  Stay steady and BREATHE.  Power snatch is something that we would like to see unbroken, but if you need to break, do so after 6 reps.  The 3 minutes of rest between sprint efforts is something we have trained a lot in the last year.  Trust in your ability to recover here.  

    For the bar muscle ups, if you can do 10 unbroken, go for it!!  If not, consider 5-3-2 or 4-3-3 as your rep scheme for at least the first round of BMU and then go by feel after that.  Maybe switching to 3-3-2-2 to get through them.  Same thing holds true on the buprees for this segment.  Breathe….and stay at a steady, controlled pace.

  9. 03/14/2019


    20 Minute EMOM

    Minute 1 = 15/12 Cal Bike

    Minute 2 = 15 Plate G2OH (45/35)

    Minute 3 = 15 Bear Hug Sit Ups (20/14)

    Minute 4 = 15 Wall Ball (20/14)(10’/9′)

    Minute 5 = Rest