Wednesday, December 30, 2015

Thursday 12/31

Thursday 31st New Years Eve:      
NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm
Friday (new years) : CLOSED 
Saturday 2nd - NO 7 am - then regular schedule 
Sunday 3rd: normal hours

Partner WOD
20 Rounds
15 Clean and Jerks (95/65)
16 Cal Row
*Partners switch every round


Tuesday, December 29, 2015

Wednesday 12/30

Thursday 31st New Years Eve:      
NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm
Friday (new years) : CLOSED 
Saturday 2nd - NO 7 am - then regular schedule 
Sunday 3rd: normal hours

Fitness -
A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD
10 min AMRAP
60 Burpees
30 OHS (45/35)
10 pull ups or 15 ring rows

Performance-
A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD
10 Min AMRAP
60 Bar Facing Burpees
30 OHS (120/90)
10 MU's or 15 CTB pull ups

Zone-
A1. Double KB front rack Walking Lunges x 20 steps x 3 sets
A2. Single leg KB RDL x 10 each leg x 3 sets 
A3. Tuck ups x 30 x 3 sets

WOD
10 min AMRAP
30 Burpees
30 Goblet Squats
30 KB Swings


Monday, December 28, 2015

Tuesday 12/29

Fitness-
A. Hang Snatch x 5 x 4 sets
B. Pike ups x 50 reps

WOD
15 min AMRAP
9 Deadlifts (135/85)
12 Push ups
15 Box Jumps (24/20)

Performance-
A. Snatch x 5 TNG x 4 sets
B. Straddle ups or pike ups x 50 reps

WOD
15 min AMRAP
9 Deadlifts (155/105)
12 HR push ups
15 Box Jumps (24/20)

Sunday, December 27, 2015

Monday 12/28

Fitness-
A. High Hang Clean x 3 UB reps x 3 sets 
*goal is 70%, each rep must be full squat depth
B. Pike Push ups x AMRAP x 3 sets
*amrap with perfect tripod to head through window form. If form breaks down you are done with that set. 

WOD
3 rounds
300m Row
35 Wall Balls (20/14)
20 K2E

Performance -
A. 2 Position Clean (hang + floor) x 3 UB reps x 3 sets
*goal is 75%. 1 set = hang clean, clean, Hang clean, clean, hang clean, clean with out dropping the bar. All squats
B. AMRAP strict HSPU Immediatly into AMRAP kipping HSPU x 3 sets

WOD
3 Rounds
500m Row
50 Wall Balls (20/14)
25 TTB

Zone-
A1. DB man makers x 5 x 4 sets
A2. Seated DB shoulder press x 10 x 4 sets
A3. Hollow hold x 45 seconds x 4 sets

WOD
3 Rounds
15 Cal AB
30 Goblet squats
20 medball sit ups




Saturday, December 26, 2015

Saturday 12/26

10:30 am class only 

Fitness: 
Skill
A1. Rope climb - from laying down to stand up position - 4 reps X 3 sets 
A2. Dips- 12 reps X 3 sets 
A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 
15 minute amrap 
200 meter run 
250 ft walking lunges with plate ovhd (25/10) 
10 burpees 

Performance 
Skill
A1. Rope climb- 4 reps X 3 sets 
A2. Ring Dips- 12 reps X 3 sets 
A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 
15 minute amrap 
200 meter run 
250 ft walking lunges with plate ovhd (45/25) 
10 burpees 

Wednesday, December 23, 2015

Thursday 12/24

Holiday Hours-
Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon
Friday 25th Christmas day: CLOSED 
Saturday 26th: 10:30 only
Sunday: 9 am class- NO OPEN GYM 
Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES
Thursday 31st New Years Eve:      
NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm
Friday (new years) : CLOSED 
Saturday 2nd - NO 7 am - then regular schedule 
Sunday 3rd: normal hours

Partner Wod 
5 rounds 
12 burpee pull ups (performance burpee CTB) 
24 DB walking lunges (fitness- 35/20 performance- 55/30)
20 power cleans (fitness- 115/75, performance- 165/105) 
15 DB hang Squat clean thrusters (fitness- 35/20 performance- 55/30)

Tuesday, December 22, 2015

Wednesday 12/23

Holiday hours: 
Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon
Friday 25th Christmas day: CLOSED 
Saturday 26th: 10:30 only
Sunday: 9 am class- NO OPEN GYM 
Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES
Thursday 31st New Years Eve:      
NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm
Friday (new years) : CLOSED 
Saturday 2nd - NO 7 am - then regular schedule 
Sunday 3rd: normal hours

Fitness
Strength
A. 
12 minute emom 
Even- 5 back squat 
Odd- 12 hr push ups 
 
Wod 
12 minute amrap 
7 deadlift (165/105) 
14 wall balls  
60 jump rope 

Performance
Strength
12 minute emom 
Even- 5 back squat 
Odd- 12 ring push ups 

Wod 
12 minute amrap 
7 deadlift (225/145) 
14 wall balls  
21 Dbu  

Zone 
Skill 
12 minute emom 
Even- 12 wall balls 
Odd- 10 hr push ups 

Wod 
12 minute amrap 
7 KB deadlifts 
14 goblet squats  
60 jump rope 

Monday, December 21, 2015

Tuesday 12/22

Fitness
Strength
A1. Farmers walk - 100 ft - heavy X 3 sets 
A2. Bear crawl sled drag - 50 ft X 3 sets 
A3. Tuck hold 30 sec X 3 sets 
 
Wod 
10 minute on the clock 
3 rounds for time 
15 burpees 
15 box jumps with step down 
15 KB swings 
After 3 rounds remaining time = max distance on rower 

Performance
Strength 
A1. Farmers walk - 100 ft - heavy X 3 sets 
A2. Bear crawl sled drag - 50 ft X 3 sets 
A3. Hollow body hold - 45 sec X 3 sets 

Wod 
10 minute on the clock 
3 rounds for time 
15 burpees 
15 box jumps 24/20
15 KB swings (70/53)
After 3 rounds remaining time = max calories on ab 

Sunday, December 20, 2015

Monday 12/21

Fitness
Strength 
A. 10 minute emom
Even: hang squat clean + 2 front squats 
Odd: 40 sec. dbu work

Wod
3 rounds for time
250 meter row
25 Thrusters @45/35
15 K2E  

Performance
Strength 
A. 10 minute emom
Even: squat clean + 2 front squats + split jerk 
Odd: 30 DBU
 
Wod 
4 rounds for time 
250 meter row 
25 thrusters @45/35
15 t2B 

Zone 
Skill 
A. 10 minute emom
Even: 6 DB thrusters
Odd: 40 sec. jump rope 

Wod
3 rounds for time
250 meter row
25 air squats 
15 abmat sit ups 



Friday, December 18, 2015

Saturday 12.19

Thank you for everyone who came over last night and joined in on the wod and the post wod potluck! It was a great time and we are still blessed to have such a strong community! 

Fitness
Skill
A1. 30 sec hollow hold 
Rest 30 sec 
A2. Arch ups - 20 reps 
Rest 30 sec
A3. Abmat sit ups - 30 reps 
Rest 30 sec 
A4. Russian twists - 40 reps 
Rest 1 minute 
All X 3 sets 

Wod 
For time 
 cal row 
 pull ups 
thrusters (75/45)

Performance 
A1. 30 sec hollow hold 
Rest 30 sec 
A2. Arch ups - 20 reps 
Rest 30 sec
A3. Tuck ups  - 30 reps 
Rest 30 sec 
A4. Russian twists w/ 5# plate in hands  - 40 reps 
Rest 1 minute 
All X 3 sets 

Wod 
 cal row 
Ctb  pull ups 
thrusters (96/65)






Thursday, December 17, 2015

Friday 12/18

12 Days Of CrossFit!
Join us at 4:30pm for a fun Throwdown follows by our holiday party! 
No classes after 5:30pm

1 Thruster (115/75)
2 HSPU
3 Box Jumps (30/24)
4 Pistols or Goblet Squats
5 Burpees
6 CTB Pull Ups
7 Wall Balls (20/14)
8 KB Swings (70/53)
9 TTB
10 DU's
11 Power Cleans (115/75)
12 Front Squats (115/75)

Wednesday, December 16, 2015

Thursday 12/17

Fitness-
A1. Push Press x 5 x 2 sets, x 3 x 2 sets, building
A2. Hanging L-sit hold x 45 sec x 4 sets
*using a box or bench keep heels above it

WOD
10 min AMRAP
200m Row
15 Thrusters (75/45)
10 Burpees

Performance-
A1. Push Press x 5 @ 70%, 5 @ 75%, 3 @85%, 1 @ 90%+
A2. Hanging L-sit hold x 60 sec x 4 sets
*using a box or bench keep heels above it

WOD
10 min AMRAP
250m Row
15 Thrusters (95/65)
10 Burpees over erg  


Tuesday, December 15, 2015

Wednesday 12/16

Fitness -
A. Back Squat - 1, 10, 1, 10, 1
*all sets should be at a tough weight for respective rep set

WOD
3 Rounds 
10 OHS (75/45)
15 Knees to Elbows
20 KB Swings (53/35)
25 Ring Rows

Performance-
A. Back Squat - 1, 10, 1, 10, 1
*all sets should be at a tough weight for respective rep set

WOD 
2 Rounds
30 OHS (115/75)
30 TTB
10 Squat Snatches (115/75)
10 CTB pull ups or 5 Bar MU's

Zone-
A1. PVC OHS x 15 x 3 sets
A2. DB Walking Lunges x 20 steps x 3 sets
A3. Tuck ups x 20 x 3 sets

WOD
3 Rounds
15 DB Snatches
10 Cal AB
15 knees to elbows
10 Cal Row




Monday, December 14, 2015

Tuesday 12/15

Fitness-
A. Every other minute on the minute x 10 min - 
2 complexes: Hang Power Clean + Push Jerk + Front Squat + Split Jerk

WOD
For time
15-10-5
Power Clean (95/65)
Pike Push ups https://www.powermonkeyfitness.com/videos/handstands-hspu/hspu-tempo-knees-elevated
- Immediately into - 
15-10-5
Hang Power Clean (95/65)
Box Dips

Performance-
A. Every other minute on the minute x 10 mins-
2 complexes: Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

WOD
For Time
15-10-5
Power Cleans (155/95)
HSPU 
- Immediatly into - 
15-10-5
Hang Power Cleans (155/95)
Ring Dips

Monday 12/14

Fitness- 
A. Front Squat x 5 x 5 sets

+

14 min AMRAP
10 Shoulder to OH (95/65)
10 Knees to Elbows
20 air squats

Performance- 
A. Front Squat - build to 5 rep max

+

14 min AMRAP
10 S2O (115/75)
10 TTB
20 Air Squats

Zone-
A1. Double KB front rack squats x 10 x 3 sets
A2. Hollow Hold x 1 min x 3 sets

+

14 min AMRAP
10 DB shoulder to OH
15 tuck ups
20 air squats


Saturday, December 12, 2015

Sunday 12/13


Sorry for the late notice, but NO OPEN GYM TODAY

CLASS @ 9am ONLY

Friday, December 11, 2015

Saturday 12.12

Fitness
Skill
A. Wall walk - 7 total reps with 3 sec pause at top
B1. Hollow rocks - 25 reps X 3 sets 
B2. Arch ups - 25 reps X 3 sets 

Wod 
12 minute amrap
1000 meter row 
30 burpees
Remaining time: 
Thrusters (65/45) 


Performance
Skill
A. Wall walk - 10 total reps with 3 sec pause at top
B1. Hollow rocks - 25 reps X 3 sets 
B2. Arch ups - 25 reps X 3 sets 

Wod 
12 minute amrap
1250 meter row 
30 burpees
Remaining time: 
Thrusters (95/65) 

Beginner 
Skill
A. Hr push ups- accumulate 40 reps 
B1. Hollow rocks - 25 reps X 3 sets 
B2. Arch ups - 25 reps X 3 sets 

Wod 
12 minute amrap
400 meter run  
20 burpees
Remaining time: 
Wall balls 


Thursday, December 10, 2015

Friday 12/11

Fitness -
Strength
A. Hang Squat Clean - 4 sets x 2 reps @ challenging weight 
B. Back Squat - 3 sets x 6 reps 

Wod 
9 minute amrap  
15 K2E
10 deadlifts (115 / 75 lb.)
5 cleans (115 / 75 lb.)

Performance -
Strength 
A. Squat clean - 2 reps @50%, 2 reps @ 60%, 2 reps @70%, 2 reps @ 80%
B. Back Squats - 3 sets x 6 reps @75%

Wod 
9 minute amrap 
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Zone -
Skill 
A1. KB swings - 12 reps x 4 sets 
A2. DB walking lunges - 24 reps x 4 sets 
A3. Snap pull ups- 3 reps w/ 2 sec. pause each rep x 4 sets 

Wod
9 minute amrap
15 abmat sit ups
10 kb deadlifts by side (one each hand) 
5 burpees 

Wednesday, December 9, 2015

Thursday 12/10

Fitness -
Strength
A. Bench Press - 3 reps x 5 sets 
B. Accumulate 1:30 plank with plate on back 

Wod 
4 minute amrap 
25 wall balls 
15 medball abmat sit ups 

2 minute rest 
4 minute amrap 
10 cal row 
10 burpees 

2 minute rest 
4 minute amrap 
100 meter run 
10 DB snatch 50/30

Performance -
Strength
A. Bench Press
- build to heavy single
B. Accumulate 1:30 minute hollow hold
 
Wod 
4 minute amrap 
25 wall balls 
15 medball abmat sit ups 

2 minute rest 
4 minute amrap 
10 cal row 
10 burpees 

2 minute rest 
4 minute amrap 
100 meter run 
10 DB snatch 70/45 

Tuesday, December 8, 2015

Wednesday 12/9

Fitness -
Strength
A. 2 Snatch Grip Deadlift (floor) + 1 Hang snatch pull + 1 Hang power snatch 
x 5 sets building each set 

Wod 
Partner Wod
 3 rounds for time 
each round starts with a 500 meter row (split as needed) 
40 kb swings 
30 box jump overs (may jump up and step down on other side) 
20 burpee pull ups

SCALING FOR PARTNER WOD: 
Fitness: kb swings- 53/35
burpee jumping pull ups 

ZONE
kb swings- 35/26 
Burpees 


Performance -
Strength 
A. 2 Snatch pull w/2 sec. pause @knee + 1 power snatch w/ pause @ knee + 1 power snatch 
x 5 sets building each set 

Wod 
Partner wod
3 rounds for time 
each round starts with a 500 meter row (split as needed) 
40 kb swings 
30 box jump overs (may jump up and step down on other side) 
20 burpee pull ups

Zone -
Skill 
A1. PVC Good mornings 12 reps x 3 sets 
A2. Tuck ups - 20 reps x 3 sets 
A3. Jump rope- 1 minute x 3 sets 

Wod
Partner Wod 
3 rounds for time 
each round starts with a 500 meter row (split as needed) 
40 kb swings 
30 box jump overs (may jump up and step down on other side) 
20 burpee pull ups

Monday, December 7, 2015

Tuesday 12/8

Fitness -
Strength
A1. Push Press x 6 reps x 3 sets 
A2. Med Ball OVHD walking lunges - 20 reps x 3 sets 
A3. DBU practice x 60 sec. x 3 sets 
REST 1 minute between each set 

Wod 
Single under 
Amat sit ups 
AT THE 10:00 MINUTE MARK
Air Squats 
100 meter run between each set 

Performance -
Strength 
A1. Push Press x 6 reps x 3 sets 
A2. Pate OVHD walking lunges - 20 reps x 3 sets 
A3. DBU practice x 60 sec. x 3 sets 
REST 1 minute between each set 

Wod
DBU
Amat sit ups 
AT THE 10:00 MINUTE MARK
Air Squats 
100 meter run between each set 

Sunday, December 6, 2015

Monday 12/7

Fitness -
Strength
A. Front Squats 
4 sets x 6 reps 

Wod 
10 minute amrap 
600 meter run 
Remaining time: 
20 wall balls 
15 K2E 
10 HR push ups  

Performance -
Strength 
A. Front Squats 
4 sets x 6 reps 
**first 3 reps each set are 2 sec. pause at bottom 

Wod 
10 minute amrap 
1000 meter row 
remaining time: 
20 wall balls 
15 T2B 
10 HR push ups  

Zone -
Skill 
A1. Goblet Squats- 12 reps x 4 sets 
A2. Plank hold - 1 minute x 4 sets 

Wod 
10 minute amrap
600 meter run 
remaining time: 
15 wall balls 
10 Abmat sit ups 
5 HR push ups 

Friday, December 4, 2015

Saturday 10/ 5

Fitness 

Skill
A1. Db thrusters  - 8 reps X 4 sets building each set 
A2. Hanging tuck hold - 35 sec X 4 sets 
A3. Medball push ups - 10 reps X 4 sets 

Wod
3 rounds for time 
100 ft walking lunges 
20 jumping squats 
400 meter run 

Performance 
Skill
A1. Db thrusters  - 8 reps X 4 sets building each set 
A2. Hanging l-sit hold - 35 sec X 4 sets 
A3. Medball push ups- 15 reps X 4 sets 

Wod 
3 rounds for time 
100 ft walking lunges with ball ovhd (20/14)
20 jumping squats 
400 meter run

Beginner 
Skill
A1. Goblet squat 10 reps X 4 sets 
A2. Abmat sit ups 20 reps X 4 sets 
A3. Hr push ups -12 reps X 4 sets 

Wod
3 rounds for time 
100 ft walking lunges 
20 air squats 
200 meter run

Thursday, December 3, 2015

Friday 12/4

Hey everybody!
Romy Gold, Celia Gold, and Ken Toal are at the American Open in Reno, Nevada this weekend competing, and there will be a free live stream! 

•Romy competes on Friday at 4:30pm ET on the Red platform
•Celia competes on Friday night at 11:30pm ET on the Red platform
•Ken will be competing on Saturday at 2:00pm ET on the Blue platform

Click the link below to watch Live:



Fitness-
A. Deadlift x 5 x 4 sets; building, not TnG
B. Plank x 40 sec on 20 sec rest x 3 sets

WOD
3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)
1 min Box Jumps (24/20")
1 min Push Press (75/55)
1 min Row for calories
1 min Rest

Performance-
A. Deadlift - build to TnG 5 rep max
B. Weighted Plank - 40 sec on 20 sec rest x 3 sets

WOD
3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)
1 min Box Jumps (24/20")
1 min Push Press (75/55)
1 min Row for calories
1 min Rest

Zone-
A1. KB Deadlift x 10 x 3 sets
A2. Hollow Hold x 1 min x 3 sets
A3. Arch ups x 12 x 3 sets

WOD
WOD
3 Rounds for max reps
1 min Wall Balls 
1 min KB SDHP 
1 min Box Jumps (24/20")
1 min Push Ups (75/55)
1 min Row for calories
1 min Rest


Wednesday, December 2, 2015

Thursday 12/3

Fitness-
A1. Bench Press x 10 x 3 sets
A2. Chin over bar hold x 45 sec x 3 sets

WOD
40 - 30 - 20
KB Swings (53/35)
Wall Balls (20/14)
Push Ups (Chest to Deck)

Performance-
A1. Bench Press x 10 x 3 sets
A2. Weighted Strict Pull ups x 5 x 3 sets

WOD
40-30-20
KB Swings (70/53)
Wall Balls (20/15)
20-15-10
HSPU 
(Ex: 40,40,20/ 30,30,15/ 20,20,10)

Tuesday, December 1, 2015

Wednesday 12/2

Fitness -
A. Back Squat x 5.4.3.2.1

WOD
14 min AMRAP
7 Front Squats (115/75)
90 Single Unders
14 Ring Rows

Performance-
A. Back Squat x 5.4.3.2.1

WOD
14 min AMRAP
7 Front Squats (185/110)
45 Double Unders
7 CTB Pull ups

Zone-
A1. DB Box Step Ups x 10 each leg x 3 sets
A2. KB Single Leg RDL x 8 each leg x 3 sets
A3. Plank x 1 min x 3 sets

WOD
14 min AMRAP
14 Goblet Squats
60 Single Unders
14 Ring Rows


Monday, November 30, 2015

Tuesday 12/1

Fitness-
A. Hang Power Clean x 5 x 5; off feel
B. Tabata ab mat sit ups

WOD
4 Rounds
5 Hang Clean & Jerks (115/75)
10 Knees to Elbows
15 Box Jumps w/ step down

Performance-
A. Power Clean x 5 x 5 @ 70% of max clean; does not have to be TnG
B. Tabata Tuck ups

WOD
4 Rounds
7 Clean and Jerks (165/105)
14 TTB
21 Box Jumps (24/20")

Sunday, November 29, 2015

Monday 11/30

Fitness-
A1. Snatch Lift Off x 3 x 4 sets
A2. Hang Snatch x 2 x 4 sets

WOD
For Time
21 Hang Power Snatch (95/65)
21 Burpees
15 Front Squats (95/65)
15 Burpees
9 Squat Clean Thrusters (95/64)
9 Burpees

Performance-
A. Snatch w/ pause at Knee - build to heavy single in 5 sets
B. Snatch Pull x 3 x 3 sets @ HS from A

WOD
21 Power Snatches (115/75)
21 bar facing Burpees
15 OHS (115/75)
15 bar facing Burpees
9 Squat Snatches (115/75)
9 bar facing Burpees

Zone-
A1. DB Snatch x 8 each arm x 3 sets
A2. Double Russian KB Swings x 10 x 3 sets
A3. DB squat Press x 5 each arm x 3 sets
(Single arm press while in bottom of squat)

WOD
3 Rounds
21 KB swings
15 Burpees
9 cal Row


Friday, November 27, 2015

Saturday 11/28

Class reminder: we are back to regular schedule this weekend! Today 7 am, 9 am and 11 am, see you here! 

fitness
Skill- 
A1. Db bench press 12 reps X 3 sets 
A2. Banded tricep extension 12 reps X 3 sets 
A3. KB farmers hold - 45 sec at challenging weight X 3 sets 

Wod
15 cal row 
40 abmat sit ups 
14 cal row 
35 kb swings 
13 cal row 
30 wall balls 
12 cal row 
25 k2e
11 cal row 
20 ring rows 
10 cal row 


Performance
Skill 
A1. Db bench press - 12 reps X 3 sets 
A2. Ring dips - 10 reps X 3 sets 
A3. KB farmers hold- 60 seconds X 3 sets at 70/53# per hand 

Wod
20 cal row 
40 abmat sit ups 
18 cal row 
35 kb swings 
16 cal row 
30 wall balls 
14 cal row 
25 t2b
12 cal row 
20 pull ups 
10 cal row 

Beginner 
Skill
A1. Db bench press 12 reps X 3 sets 
A2. Banded tricep extension- 10 reps X 3 sets 
A3. KB farmers walk - 100 ft at challenging weight X 3 sets 

Wod
3 rounds 
15 cal row 
20 KB swings 
25 sit ups 

Thursday, November 26, 2015

Friday 11/27

 REMINDER ONLY 9AM AND 11AM CLASSES

Partner Wod 
For Time 
*One person working at a time*
4 - 200 meter run (alternate each run)
The
3 Rounds:
50 Burpee
50 WallBalls
Then…
3 Rounds:
40 KB Swings 
40 Tuck Ups
Then…
3 Rounds:
30 Pull ups 
30 Walking Lunges w/ plate ovhd 45/25#


Thanksgiving Day

HAPPY THANKSGIVING!

Closed Today

WOD
5k RUN

Tuesday, November 24, 2015

Wednesday 11/25

No 6:30pm and 7:30pm classes today
Closed Thanksgiving Day
Friday only 9am and 11am classes 


Fitness 
Strength
E2MOM x 16 minutes (8 sets) 
Hang Squat clean + front squat - first 6 sets 
Last 2 sets: 
Hang Squat Clean 
* Goal is to gradually increase weight with good form, ending with a challenging weight 

Wod
12 minute amrap 
12 front squats (95/55) 
12 burped box step up (20/18)

Performance
Strength
E2MOM x 16 minutes (8 sets) 
2 TNG Squat Clean (first 6 sets starting at 70% and increasing until 90%)
Last 2 sets:
1 squat clean increasing from 90% 

Wod
12 minute amrap 
12 Front Squats (135/85)
12 burpee pull ups 

Zone
Skill 
E2MOM x 16 minute (8 sets) 
5 DB manmakers  

Wod
12 minute amrap 
12 goblet squats  
12 burpee step ups

Monday, November 23, 2015

Tuesday 11/24

Fitness 
Strength 
A1.Push Press x 8 reps x 4 sets 
Rest 45 seconds
A2. Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets - If these are a challenge then do 3 negative pull ups w/ 5 sec. descent 
Rest 45 seconds
A3. Banded good mornings 10 reps x 4 sets 
Rest 45 seconds

Wod
500 meter row 
30 hang clean + jerk 95/65
500 meter row 

Performance 
Strength 
A1.Push Press x 8 reps x 4 sets 
Rest 45 seconds
A2. weighted Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets  
Rest 45 seconds
A3. Barbell good mornings 10 reps x 4 sets 
Rest 45 seconds

Wod
500 meter row 
30 clean and jerk 135/95
500 meter row 

Sunday, November 22, 2015

Monday 11/23

Fitness - 
Strength 
A. Back Squat 5 sets x 3 reps - warm up to a working weight and stick with it for all 5 sets 
B. 3 rounds: 
Every 90 sec. 
15 sec. plank hold 
15 side plank left side 
15 sec. plank right side 

Wod
3 rounds for time 
21 box jumps w/ step down (may step up) - 24/20
18 wall balls 14/10
15 kb swings (35/26) 
12 burpees 

Performance -
Strength 
A. Back Squat 5 sets x 3 reps - building each set- not to max, just to heavy triple 

B.3 rounds- 
Every 90 seconds 
15 sec. hollow body hold 
15 sec. V-up hold 
15 sec. tuck hold 

Wod
3 rounds for time 
21 box jumps 24/20
18 wall balls 20/14
15 kb swings (53/35) 
12 burpees

ZONE - 
Skill 
A1. DB bulgarian split squat - 10 per leg x 4 sets 
A2. HR push ups - 12 reps x 4 sets 
B. 3 rounds: 
Every 90 sec. 
15 sec. plank hold 
15 side plank left side 
15 sec. plank right side 

Wod
3 rounds for time 
21 box step ups 
18 wall balls 
15 kb swings  
12 no push up burpees

Thursday, November 19, 2015

Friday 11/20

Fitness-
A. Snatch Pull + Hang Snatch + OHS x 5 sets 
*Building, but main focus is form

WOD
4 min AMRAP
10 Hang Power Snatch (75/45)
100m Sprint

Rest 2 min

4 min AMRAP
15 KB Swings (53/35)
35 Single Unders

Rest 2 min

4 min AMRAP
10 OHS (75/55)
10 Box Jump Overs (24/20)

Performance-
A. 3 Position Snatch (Floor, below Knee, Above Knee) x 5 sets, building from 65%

WOD
4 min AMRAP
10 Power Snatches (95/65)
100m Sprint

Rest 2 min

4 min AMRAP
15 KB Swings (70/53)
21 DU's

Rest 2 min

4 min AMRAP
10 OHS (95/65)
10 Box Jump Overs (30/24)

Zone
A1. Single Arm KB OHS x 5 each side x 3 sets
A2. Single leg KB DL x 10 each leg x 3 sets

WOD
4 min AMRAP
10 DB Snatches alt. Arms
100m Sprint

Rest 2 min

4 min AMRAP
15 KB Swings
30 single unders

Rest 2 min

4 min AMRAP
10 Wall Balls
10 Box Jumps

Wednesday, November 18, 2015

Thursday 11/19

UFitness-
A1. DB Step ups x 10 each leg x 3 sets
A2. Handstand hold x 1 min x 3 sets
A3. Hollow hold x 1 min x 3 sets

WOD
15 min AMRAP
30 Wall Balls (20/14)
20 ab mat sit-ups
10 cal Row

Performance-
A1. Bar on back step ups x 8 each leg x 3 sets
A2. Handstand Hold x 1 min x 3 sets
A3. Hollow hold x 1 min x 3 sets

WOD
15 min AMRAP
35 Wall Balls (20/14)
25 Med ball Sit ups
15 cal Row


Tuesday, November 17, 2015

Wednesday 11/18

Fitness-
A1. Pause Back Squat x 3 x 4 sets
A2. TGU x 3 each arm x 4 sets

WOD
Deadlift (165/115)
Burpee to a plate

Performance-
A1. Pause Back Squat x 3 x 4 sets; building
A2. TGU x 3 each arm x 4 sets

WOD
Deadlift (225/155)
Bar facing Burpees

Zone-
A1. Bulgarian Split Squats x 12 each leg x 3 sets
A2. TGU x 2 each arm x 3 sets
A3. Goblet Squats x 10 x 3 sets

WOD
Cal Row
Burpees 
KB SDLHP


Monday, November 16, 2015

Tuesday 11/17

Fitness-
A1. Front Squat + Jerk x (2+1) x 4 sets; tough weight
A2. Box Jump x 1 @ challenging height x 4 sets

WOD
3 Rounds
18 Jumping Pull ups
10 Front Squats (135/85)
10 Burpees

Performance-
A1. Front Squat + Jerk x (3+1) x 4 sets @ 75 - 80% of Jerk
A2. Weighted seated Box Jumps x 1 x 4 sets @ challenging height

WOD
3 Rounds
10 CTB Pull ups
10 Front Squats (165/95)
10 Burpees

Sunday, November 15, 2015

Monday 11/16

Fitness-
A1. Hang Power Clean x 5 x 4 sets
A2. Single Leg V-ups x 10 per leg alternating x 4 sets
A3. Opposing limb arch raises x 10 per side x 4 sets

WOD
Hang power Clean (115/75)
Knees to Elbows
S2O (115/75)
Box Jumps (24/20)

Performance-
A1. Power Clean x 5 x 4 sets; building
* not TnG
A2. Single Leg V-ups x 15 per leg alternating x 4 sets
A3. Opposing limb arch raises x 15 per side x 4 sets

WOD
3 Rounds
8 Power Cleans (185/105)
16 TTB
8 S2O (185/105)
16 Box Jumps (24/20")

Zone-
A1. Russian KB Swings x 12 x 4 sets
A2. Tuck ups x 25 x 4 sets
A3. Opposing limb arch ups x 10 each side x 4 sets

WOD
KB Swings
Knees to elbows 
DB Strict Press
Box Jumps

Friday, November 13, 2015

Saturday 11.14

Beginner 
Skill 
A1. Db thrusters 
A2. Ring rows 
 
Wod 
10 minute amrap 
100 meter run 
10 burpees 
10 KB swings 
10 Abmat sit ups 

Fitness 
Skill
A1. Db hang squat cleans 
A2. Elevated ring rows 

Wod
10 minute amrap 
200 meter run 
10 burpees 
10 KB swings 53/35
10 tuck ups 

Performance
Skill
A1. Db hang squat clean thrusters 
A2. Strict pull ups 

Wod 
10 minute amrap 
400 meter run
10 burpees
10 KB swings 70/53
10 v ups

Thursday, November 12, 2015

Friday 11/13

Fitness 
Strength 
A. Hang squat snatch 
Build to tough single in 10 minutes- focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod 
Modified holly man 
30 rounds for time 
5 wall balls 
3 hr push ups
1 power clean (115/75) 

Performance 
Strength 
A. Squat snatch - build to tough single in 10 minutes 
focus is stil form, if tough weight is hit under 10 minute mark drop down in weight and do one rep emom 

Wod
"Hollyman" 
30 rounds for time 
5 wall balls 
3 hspu 
1 power clean (185/105) (rx hero version : 225/155) 

Zone 
Skill 
A1. Ring rows - 10 reps X 4 sets 
A2. Banded good mornings - 12 reps X 4 sets 
A3. Tuck ups - 20 reps X 4 sets 

Wod
Zone hollyman 
20 rounds for time 
5 wall balls 
3 hr push ups 
5 KB swings 

Wednesday, November 11, 2015

Thursday 11/12

Fitness 
Strength 
A. Push press+ push jerk + split jerk 
From rack X 5 sets 
B. 10 strict knee to elbow (top of each rep hold 4 sec tuck) 

Wod 
12 minute amrap
3 cal row 
3 burpee 
6 cal row 
6 burpees 
....
.....


Performance 
Strength 
A. Push jerk + 2 split jerk 
5 sets building 
B. 10 strict toe to bars ( on way down stop at L sit and hold for 4 seconds) then continue to vertical 

Wod
12 minute amrap 
3 cal row 
3 burpee over erg
6 cal row 
6 burpees over erg 
....

Tuesday, November 10, 2015

Wednesday 11/11

Veterans Day WOD

"Armistice" 

9 minute AMRAP 
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)


*add 11 to the pushups and box jumps for each round

Monday, November 9, 2015

Tuesday 11/10

Fitness 
Strength
A1. Back squat - 10 reps X 3 sets 
A2. Plate pinch walks 50 ft X 3 sets 
 
Wod 
For time: 
1500 meter row 
300 singles 
200 meter walking lunges 

Performance 
Strength
A1. Back squats 10 reps X 3 sets @65-75% 
A2. Plate pinch walk 50 ft X 3 sets  

Wod
For time
2000 meter row 
200 Dbu 
200 meter walking lunges 

Sunday, November 8, 2015

Monday 11/9

Fitness 
Strength
A. Hang squat clean 
10 minutes to build to a heavy single 
 
Wod 
3 rounds 
200 meter run 
15 KB swings (53/35)
10 power cleans 95/65
5 front squat 95/65
Rest 1 minute after each round

Performance 
Strength 
A. Squat clean 
10 minutes to build to max 

Wod
3 rounds 
400 meter run 
15 KB swings 70/53
10 power cleans 135/85
5 front squat 135/85 
Rest 1 minute after each round 

Zone 
Skill 
A1. Farmers walk with KB 
100 meter X 3 sets 
A2. KB swings 
15 reps X 3 sets 
A3. Strict knee to elbows 
10 reps X 3 sets 

Wod
3 rounds 
200 meter run 
15 sit ups 
10  Db thrusters 
5 burpees 
Rest 1 minute after each round

Thursday, November 5, 2015

Friday 11/6

Fitness-
A. Deadlift x 3.3.2.2.1
B. Tuck up w/ feet on rower seat x 15 x 3 sets

WOD 
8 min AMRAP
12 Shoulder to Overhead (115/65)
8 Pull ups OR 12 Jumping Pull ups

Performance-
A. Deadlift - 3.3.2.2.1
B. Pike up w/ feet on rower seat x 15 x 3 sets

WOD
8 min AMRAP
12 Shoulder to Overhead (155/85)
8 CTB Pull ups OR 5 Bar MU's

Zone-
A1. Single Leg KB Deadlift x 10 each elf x 3 sets
A2. Single Arm DB Rows x 10 each Arm x 3 sets
A3. Tuck ups x 30 x 3 sets

WOD
8 Min AMRAP
12 DB Strict Press
12 Ring Rows

Wednesday, November 4, 2015

Thursday 11/5

Fitness
A. Hang Snatch + OHS (1+1) x 2 x 5 sets
B. Arch ups w/ PVC pipe in hands x 20 x 3 sets
(Pull up width grip on PVC pipe)

WOD
15 min AMRAP
400 m Row
21 KB Swings (35/26)
100' DB Walking Lunges (35/20 per hand)

Performance-
A. Snatch + OHS + Hang Snatch + OHS
x 5 sets; building
B. Arch Ups w/ PVC pipe in hands x 20 x 3 sets

WOD
15 min AMRAP
500m Row
21 KB Swings (53/35)
100' DB walking Lunges (50/30 per hand)

Tuesday, November 3, 2015

Wednesday 11/4

Fitness-
A. Back Squat - 3.3.3.1.1; building
B. Handstand Hold x 1 min x 3 sets

WOD
3 Rounds
200 m Run
35 Wall Balls
15 knees to elbows

Performance -
A. Back Squat - 3.3.3.1.1
2 se pause in the bottom of each rep 
B. Handstand shoulder touches x 10 x 3 sets

WOD
3 Rounds
400 m Run
50 Wall Balls
20 TTB

Zone-
A1. Goblet Squats x 12 x 3 sets
A2. DB Walking Lunges x 20 steps x 3 sets
A3. Double DB hold overhead x 45 se x 3 sec

WOD
3 Rounds 
200 m Run
25 Wall Balls
15 ab mat sit ups

Monday, November 2, 2015

Tuesday 11/3

Fitness-
A. Front Squat x 3.3.3.1.1; building
B. Tabata Hollow Rocks

WOD
3 Rounds
15 Thrusters (75/55)
12 Burpees to 6" target above reach

Performance-
A. Front Squat x 3.3.3.1.1
2 sec pause in bottom of every rep
B. Tabata Hollow Rocks

WOD 
3 Rounds
15 Thrusters (95/65)
12 Burpees to 6" target above reach

Sunday, November 1, 2015

Monday 11/2

Fitness-
A. Hang Power Clean + Hang Clean + Push Jerk x 5 sets building to tough complex with perfect form
B. Scap pull up + negative pull up x (4+2) x 3 sets

WOD
10 min AMRAP
12 Cal Row
12 Deadlifts (185/105)
12 chest to deck push ups

Performance-
A. Power Clean + Push Jerk + Clean + Split Jerk - build to max complex in 5 attempts
B. Weighted strict pull ups x 3 every 30 sec for 3 min

WOD
10 min AMRAP
15 Cal Row
12 deadlifts (225/135)
9 HSPU

ZONE-
A1. Russian KB Swings x 8 x 3 sets
A2. Man makers x 5 x 3 sets
A3. Ring Rows x 12 x 3 sets

WOD
10 min AMRAP
10 cal AB
10 KB Swings
10 HR push ups

Friday, October 30, 2015

Saturday 10/31

Happy Halloween! 

Fitness 
Skill
A1. Dips 10 X 3 sets 
A2. Plate ovhd walking lunges (35/15) 24 reps X 3 sets 
A3. Plank hold 1 minute X 3 sets 

Wod 
20 minute amrap 
15 cal row 
10 burpees 
31 single unders 

Performance 
Skill 
A1. Ring Dips 10 X 3 sets 
A2. Plate ovhd walking lunges (42/25) 24 reps X 3 sets 
A3. Plank hold 1 minute X 3 sets 

Wod 
20 minute amrap 
15 cal row 
10 burpees over the erg 
31 Dbu 

Beginner 
Skill 
A1. Hr push ups  10 X 3 sets 
A2. Plate walking lunges (35/15) 24 reps X 3 sets 
A3. Plank hold 1 minute X 3 sets 

Wod 
15 minute amrap 
20 air squats 
10 burpees 
31 single unders 


Thursday, October 29, 2015

Friday 10/30

Fitness 
Strength 
A1. Back squat - 10 reps X 3 sets 
A2. elevated ring rows 5 reps @32x1 tempo  X 3 sets 

Wod 
3 Minute AMRAP of:
5 hang Squat Clean Thrusters (75/45)
7 jumping pull ups 
Rest 3 Minutes
x 3 rounds 

Performance 
Strength 
A1. Back squats - 10 reps X 3 sets @65-70% X 3 sets 
A2. Strict weighted pull ups - 5 reps X 3 sets 

Wod 
3 Minute AMRAP of:
5 hang Squat Clean Thrusters (115/65)
5 CTB pull ups 
Rest 3 Minutes
x 3 rounds 

ZONE 
Skill 
A1. Single leg KB deadlift 8/leg X 3 sets 
A2. Ring rows 8 reps X 3 sets 
A3. Db lateral box step ups - 8 /leg X 3 sets 

Wod 
3 Minute AMRAP of:
7 DB Thrusters 
7 ring rows 
Rest 3 Minutes
x 3 rounds 

Wednesday, October 28, 2015

Thursday 10/29

MFitness 
Strength 
A. Bench press - 8 reps x 4 sets 
B. 50 Tuck ups 

Wod 
9 minute amrap 
200 meter run 
250 meter row 
7 hang power snatch (75/55)

Performance 
Strength 
A. Bench press - 8 reps x 4 sets 
B. 50 V ups 

Wod 
9 minute amrap 
200 meter run 
250 meter row 
7 hang power snatch (115/75)

Tuesday, October 27, 2015

Wednesday 10/28

Fitness 
Strength 
A1. Front squat 5.4.3.2.1
A2. HR push ups  - 15 reps x 5 sets 

Wod
8 minute amrap
8 hang power clean 95/65
8  burpees to plate 
100 meter run 

Performance 
Strength 
A1. Front squat w/ pause in bottom on first 2 reps each set 5.4.3.3.3
A2. Ring push ups - 15 reps x 5 sets 

Wod 
8 minute amrap 
8 hang power clean 135/85
8 burpees to plate
100 meter run 

ZONE 
Skill 
A1.DB thrusters - 5 reps x 5 sets 
A2. HR push ups 12 reps x 5 sets 
A3. Super man - 12 reps x 5 sets 

Wod 
8 minute amrap 
8 kb swings 
8 burpees to plate 
100 mete run 



Monday, October 26, 2015

Tuesday 10/27

Fitness 
Strength
A1. Hang power snatch- 4 reps (do not need to be touch and go) x 4 sets
 A2. Hollow body hold - 30 sec. x 4 sets

Wod 
Every 3 minutes x 24 minutes (8 rounds) 
400/300 meter row 
8 knee to elbow 


Performance 
Strength 
A1. Power Snatch - build to tough double touch and go in 4 sets 
A2. Hollow body hold- 30 sec. x 4 sets 

Wod 
Every 3 minutes x 24 minutes (8 rounds) 
500/400 meter row 
8 T2B

Sunday, October 25, 2015

Monday 10/26

Fitness 
Strength 
A. Clean lift off + clean pull + hang squat clean (2+1+1) 5 sets building but maintaining good form 

Wod
15 minute amrap 
10 ring rows 
30 abmat sit ups 
50’ walking lunges 
100 single under

Performance 
Strength
A. Clean from pause @knee x 3 reps (singles) x 5 sets building each set but maintaining form
 
Wod
15 minute amrap
5 Strict Pull-Ups
30 Abmat Sit-Ups
50′ Walking Lunge
50 Double-Unders
 
ZONE 
Skill 
A1. 20 hollow rocks x 3 sets 
A2. 20 Arch ups x 3 sets
A3. 20 db walking lunges x 3 set

Wod 
15 minute amrap 
10 ring rows 
30 sit ups 
50’ walking lunges 
50 single under