Workout of the Day

Friday, October 25th 2019

Bench Press
*build in weight, but make it heavy

10 Rounds for Time
7 Hang Power Snatches
*3 Bar Mucsle Ups 

Rx: 95/65
Fit: 75/55
Dyn: 65/45

*Modification for BMU: 7 Pull-Ups

Thursday, October 24th 2019


“Goat Day”

On the Minute x 16:
Odd: Movement 1
Even: Movement 2
*see below

250m Row x 10 Rounds
*1 Min rest

*goal is to keep each round within 10 sec of each other.  

Box Brief
  “Goat” is CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups.
These are the best days to turn perceived weaknesses into strengths.
No better way to do that than today. We don’t improve our technique with
a high heart rate – that’s what we refer to as “training”. Today is geared
towards “practice,” dialing in our mechanics with a controlled heart rate.
As an example, to improve the technique of double-unders, we want
to practice at a low-intensity where we can really focus on the mechanics
of the hands and the timing of the jump. When we couple “training” with
“practice” throughout the week in the right doses, we set ourselves on the
fast track to results. Choose two “Goats” to work on, and we’ll alternate
between them on each minute. Choose an appropriate rep scheme for each
movement that keeps things in the practice intensity range.

Tuesday, October 22nd 2019

Pull Up Clinic

15 Minutes to Complete
10 Rounds not for Time 
3 Strict Weighted Pull-Ups 

* Build in Weight or stick with same weight. 
* Modification: Bands, work to a small band

5 Rounds
AMRAP in 3 minutes
3 Deadlifts
6 Box Jumps
20 Double Unders
Rest 1 Minutes

Rx: 225/155
Fit: 155/110
Dyn: 95/65

* Start next round where you left off in previous round
* Score is Total Rounds completed

Monday, October 21st 2019

Pull-Up Clinic Coach Hayden and Skyler

On the 2 minute x 10
 1 Bear Complex
 * Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Front Squat + Shoulder to Overhead

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45

 * Most important technique over weight\
 * Must complete full movement (no squat clean to thruster)

For Time
 Cleans and Jerk
 Cal Bike
 *Ladies do -2 reps on each set

 Rx: 115/80
 Fit: 95/65
 Dyn: 65/45

Saturday, October 19th 2019


Teams of 2 or 3

For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

“U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

Wednesday, October 16th 2019

Coach Daniel

EMOM for 12 minutes
1 Power Snatch + 1 Overhead Squat
*build in weight over 12 minutes

For Time
Power Snatches 
Chest to Bar Pull-Ups

Rx: 135/95
Fit: 95/65, Pull-Ups
Dyn: 65/45, Ring Rows