Monthly Archives: August 2015

Tuesday 9/1

with a running clock perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump.

Post results to comments!

A. 20 minutes to establish a heavy BEAR COMPLEX

B. Elysian Games 2015 – THE LIFT

C. Kenny Kane’s 500m Row

500m row for time. Whatever time your row the 500m in, match that in meters. Then match those meters in time. Rest 3 minutes between each effort.

Post results to comments!


:40/:20 work/rest
1 min rest between stations

Station 1
1. jumping lunges
2. inchworm with 5 push-ups
3. plank with moving hand placement, forward and back

Station 2
1. burpees
2. squats
3. plank with shoulder taps

Station 3
1. jumping squats
2. mountain butt push-ups
3. lo-hi planks

The Weekly: Monday 8/31 through 9/6

This will surely help you perform well on Tuesday!

In case you missed the announcement our next Foundations Program begins September 14th!



– front squat/pushup
– EMOM snatch, clean, deadlift
– CFG 2012 Track Triplet
– back squat

This Skills week will focus on some technical aspects of some classic movements like the pushup, split snatches, bar muscle-ups, pullups, and more. On Tuesday everyone’s favorite EMOM (every minute on the minute) will pop it’s head back in here and the coaches will try to sharpen your movement production. Plenty of benchmarks through the weekend as we get ready for Labor Day!


Pat Sherwood Reflects on 10 Years of CrossFit – facebook
A Sticky Story – CrossFit Journal
Mexico Soda Tax – Aljazeera
Butter in Your Coffee and Other Cons – Lifehacker
Age is Irrelevant When It Comes to Fitness – Outside
Dave Castro’s Top 10 of the 2015 Games – CrossFit Games
– Usain Bolt Holds off Justin Gatlin to Win World 100m Title – NY Times

Monday 8/31


for time:
42-30-18 reps for time:
front squat, 32/20kg

Post results to comments!


5 rounds:
Right: 3 Single Arm Press, 3 Step-up
Left: 3 Single Arm Press, 3 Step-up


Descending Clean Ladder
4 rounds for time:

10-8-6-4-2 per arm

– dynamic warmup
– shoulder, hip, glute activation
– snatch complex
– back squat
– split press
– midline accessories

All loads need to go about 5kg heavier than last week.

Sunday 8/30

CGO 14.4

AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14#
30 clean & jerks, 61/43kg
20 muscle-ups

Post results to comments!


1 min each:

1. slam ball
2. uneven push-ups or plank
3. OH lunges
4. arch ups
5. lateral hops over ball
6. rest

Movements incorporate a slamball.

Next Foundations Program begins September 14th!

Fall is a time for new beginnings. As you get ready to send the kids back to school, take the opportunity to set some time aside for yourself and work towards those fitness goals you put off all summer! It’s time for you to release your inner beast!


Our beginner On-Ramp Foundations Program starts September 14th!

Our Foundations Program is a 9-class, 3 week series where we teach you the fundamental movements and concepts that we use in our regular CrossFit classes.

Session dates: September 14th through October 1st

  • Series will meet Mondays/ Wednesdays/ Thursdays at 7:30 PM.

Reserve a spot in one of our upcoming Orientation! It costs nothing more than an hour of your time and a commitment to get healthy and stay fit! In this session we will discuss your goals, previous training experience, and explain the CrossFit methodology to you. The session will conclude with a short workout so you can get a taste for what we offer and you see what CrossFit is all about!

August Foundations - 002

Saturday 8/29

Come sharpen technique and develop a better understanding of the back squat!

AMRAP in 10 minutes:
10 shuttle runs, 25′
10 deadlifts, 111/79kg
10 box jumps, 24/20″

Post results to comments!

Friday 8/28

2k row for time, then


150 wall ball (20/14#) for time

Compare to 02AUG2015.

Post results to comments!

– movement patterns
– glute, hip, shoulder activation
– snatch complex
– back squats
– sumo deadlifts
– hamstring superset
– static stretches

Thursday 8/27


30 snatches (61/43kg) for time



30 clean & jerks (61/43kg) for time

If you’d like to spice it up, do “ISABEL” immediately followed by “GRACE” to complete “ISAGRACE”. Otherwise, feel free to rest up to 5 minutes.

If you need to modify loading, strive to use 65% of your 1RM snatch, clean & jerk for each of the workouts.

Compare to 30DEC2014.

Post results to comments!


50 of each:
russian twists
ring rows/pull-ups

200m run BEFORE each movement.


Option 1:

– Talk to each other and get to the gym at the same time
– Do either the 40-stroke warmup + 1000m OR the 7’s + 1000m
– Then play a game of ROWLING

Option 2: Track workout

– 20 min general warmup. Be sweaty and make sure the legs have been throughly used
– 6x100m. Use the straightaway on the track to measure your time if you’d like.
– after the 100m sprint, jog out at least 100m, followed by a walk until you hit the starting point again. Repeat for a total of 6 runs
– make sure you cool down properly and stretch for recovery!

Option 3:

or let’s take a page from Invictus Recovery days:

Mobility and Maintenance
– Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
– Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Option 4:

Join either Mobility, HellaFit or CrossFit classes.