1. 10/05/2022

    Complete For Time

    100 Meter Run

    Back Squat (115/75)

    12 Minute Time Cap


    1 x 3 Snatch

    For our 1 x 3 snatch, these do not have to be touch and go.  If you drop, reset, and go, this is ok for today.

  2. 10/04/2022

    4 x 4:00 Interval

    500/400 Meter Row

    15 Lateral Burpee Over Bar

    Max Rep Power Cleans in Remainder (135/95)(185/125)

    Rest 2:00 Between Rounds

    For today, this one isn’t going to be won on the rower but it can definitely be lost on the rower.  Row pace should be about a 75-80% effort.   Lateral burpees should be at a methodical pace that will allow you to finish and then go right into your power cleans.  Power clean weight should be on the lighter end of heavy for you.  A weight you COULD cycle for 5+ reps if fresh.  You have 4 rounds to figure this one out.  Experiment with your row pace, your burpee pace.  With the barbell, try some unbroken reps before you switch to singles.

  3. 10/03/2022

    Complete For Time


    Thrusters (75/55)(95/65)


    Right Into



    Thrusters (95/65)(135/95)

    For today, we are looking to increase weight for the thrusters so make sure you are looking at what you are comfortable with for the heavier of the two weights.   For the T2B, consider how you will break these if this is a movement that you fatigue quickly on.  Small sets with shorter rest breaks may be the best way to take these on.

  4. 09/30/2022

    4 or 6 Rounds

    (6/8) Power Snatch (95/65)(135/95)(155/105)

    (8/12) Pull Ups

    100 Meter Run

    (1/3) Rope Climbs

  5. 09/29/2022

    8 Minute AMRAP

    150 Meter Shuttle Run

    10 KB Swing (53/35)

    10 Sit Ups


    5 x 2 Jerk (power or split)

    For today, we will be using the AMRAP as a good warm up for the Jerk work we will be doing.  Goal for todays 5 x 2 is to spend a good amount of time on technique.  We aren’t as concerned with how heavy you go vs how the technique looks.  This is a good opportunity to work on technique that will definitely transfer to your future workouts.

  6. 09/28/2022

    6 x 2:00 Interval

    (22/18)(30/25) Cal Row

    Max Rep Devils Press (50’s/35’s)

    Rest 3 Minutes

    For today, we are looking to row at about an 80% effort each round.   We are aiming to have about 45 seconds to do our max rep devils press.

    Our 3 minute rest breaks are programmed to maximize your recovery so you can attack the next round.  Intensity will be high today!

  7. 09/27/2022

    Complete For Time

    100 Double Unders

    50 Wall Balls (20/14)(10’/9’)

    50 Toes To Ring

    50 Wall Ball

    100 Double Unders

  8. 09/26/2022

    ANNOUNCEMENT:  The gym will be closed on October 8th & 9th for the CrossFit Level 1 Seminar.   Make plans to enjoy your fitness with something outdoors or gather a group together for a park or track WOD.

    Complete For Time:


    Power Clean (95/65)(165/115)

    Bar Dips

    Calorie Bike

    For today, we are looking at a moderate weight for the power cleans.  This should be a weight you can cycle for reps (thinking 10+ If fresh).  We are ideally NOT looking to start any of our sets with singles.  Look to cycle a few reps before going to singles.

    For the bar dips, break before you HAVE to as once you fail, it will be hard to recover from.  If you need to use bands for these,  pick a band that will allow you to do several unbroken reps.

  9. 09/23/2022

    3 x 8:00 Sets

    1,000/800 M Row


    1st Round 30 Reps @ (75/55)(115/75)

    2nd Round 20 Reps @ (95/65)(135/95)

    3rd Round 10 Reps @ (115/75)(155/105)

    For today, we are looking to increase weight in each of the 3 sets.  Technique in the OHS is a must for this one and you need to be prepared to go lighter than you may want in exchange for quality reps.  Regardless of the weight you use, you WILL get plenty of work.