1. 03/28/2019

    5 Minute EMOM

    10 DB Deadlift (50/35)

    10 DB Push Press (50/35)



    Shoulder Press

    All Percentages are from 90% of your 1 RM

    x 3 @ 70%

    x 3 @ 80%

    x 3+ @ 90%

    We are going a little lighter on the volume for the EMOM as we want to focus on the strength work today as well as to get you primed recovered for our longer WOD we have programmed for Friday.

  2. 03/27/2019

    4 x 3:00 Interval

    (17/12)(22/17) Cal Row

    200 Meter Run

    Max Rep Cleans (135/95)(185/125) For Remainder of the 3:00.

    Rest 3:00 Between Rounds

    When picking rowing cals, you want to be thinking the row should take you roughly 1:15 (+/- 10 seconds) to complete.  After running the 200, you should be left with somewhere between :45-1:15 to do max rep cleans.  This is a guideline to consider for how this WOD was built.  The clean should be a weight that is on the moderate side for you.  Singles are ok today but keep rest breaks to a minimum as you have built in rest breaks between each round.

  3. 03/26/2019

    Congrats to all that participated in the 2019 CrossFit Open.  We are super proud of your efforts.  The next CrossFit Open is in October of this year.  It would be awesome to have more and more of you signing up to do it.  

    10 Minute AMRAP

    15 Wall Ball (20/14)(10’/9′)

    15 Lat Sit Ups (20/14)

    1 Rope Climb


    Back Squat

    We know you love rope climbs!  These will be a bit harder today with the combination of pushing and pulling movements.  Efficient use of your legs will be important as you move from round to round.  Use your transitions as your rest breaks and by methodical as you go between movements.

    Back Squat will be: (all at 90% of you 1 RM)

    x 3 @ 70%

    x 3 @ 80%


  4. 03/25/2019

    Complete For Time

    15 Power Snatch (75/55)(115/80)

    75 Double Unders

    15 Power Snatch (95/65)(135/95)

    75 Double Unders

    15 Power Snatch (115/80)(155/105)

    75 Double Unders

    Today’s emphasis is on cycling the barbell under some metabolic fatigue.  We are looking to do as many unbroken reps at each weight as we can.  Once you break, if you need to finish up the round doing singles, that’s ok.

    A guideline for your weights is to pick a weight for the first round that you can do 10 unbroken if fresh.  For your second weight, 8 unbroken if fresh and your final weight at 5 unbroken if fresh.

  5. 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

  6. 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.

  7. 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%

  8. 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.

  9. 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.