Gym PSA: Please DO NOT write on the mats with chalk for everyday workouts. There are times we will break out the chalk sticks (Murph). If you really can’t remember what is written on the board then we will have personal whiteboards for you to use in the near future.

It is hard enough keeping the gym clean with the doors open. This will help immensely. Thank you.

---

 

Monday 9/4 – Labor Day (9am Only)

Hero WOD “Whitten”

5 rounds for time:

– 22 Kettlebell Swings (70/53)

– 22 Box Jumps (24/20 in)

– 400m Run

– 22 Burpees

– 22 Wall Ball Shots (20/14 lbs)

 

*This is a long one. If you need to scale to 4 or 3 rounds then do so.

 

Tuesday 9/5

A) E3MOM x 3 sets:

– 6 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) EMOM x 4-6 sets:

1: 12/9 cal row

2: 20 double unders + 5 shoulder to overhead

3: 8 pull-ups

 

RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups

RX: 155/105, CTB pull-ups or

Scaled I: 135/95

Scaled II: 115/75, 60 single unders

Scaled III: 95/65, 40 single unders

 

Wednesday 9/6

A) E3MOM x 4 sets:

– 5 strict overhead seated press @ 2111

– max effort ring dips @ 2111

– 10 medball hamstring curls @ 2111

 

B) 6 min AMRAP@ 80-90% pace:

– 8 DB snatch (50/35) – alternating

– 8 ambat sit-ups

– 8 prisoner lunges

R2M x 3 sets

 

*Goal is to match scores on all three AMRAPs. Start over each set.

 

Thursday 9/7

A) Every 10 minutes x 3 sets

RX:

– 400m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 30/20 cal row

 

Scaled:

– 200m run

– 10 burpee box jump-overs (24″/20″)

– 15 toes to bar

– 20 wall ball shots

– 20/15 cal row

 

B) 3 sets:

– 20-30 sec bird dog / side

– 20 elevated psoas march

 

Friday 9/8

A) E3MOM x 5 sets:

– 5-4-3-3-3 pause front squat @ 32X1

*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.

 

B) 3 sets for quality:

– 1 lap BB walk @ 1RM BS weight

– 20 death march – alternating

– 20 hollow rocks

– max effort strict supinated pull-ups

 

Saturday 9/9

8am Masters

9am CrossFit

10am Barbell/Intro To CrossFit

 

Sunday 9/10

8am Endurance

 

Thanks to everyone who came out to help us celebrate turning 6 this past Saturday!

Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!

---

 

Monday 8/28

A) E2M x 5 sets:

– back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

+

E3M x 1-2 sets:

Set 6 – 1 rep @ 95+%

Set 7 – 1 rep @ 95+%

*Test if feeling it. If not then complete 95% and stop.

 

B) EDCF Capacity Test 1.3

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

 

Tuesday 8/29

A) E3MOM x 3 sets:

– 8 TnG power clean + push jerk

*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.

*Work on connecting reps efficiently.

 

B) E3MOM x 4-6 sets @ 80-90% pace:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 box jump overs (24/20”)

– 6 toes to bar

 

RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.

 

Wednesday 8/30

A) E3MOM x 4 sets:

– 5 strict overhead press @ 2111

– 6-8 single arm DB bent over row / side @ 2111

– 10 medball hamstring curls @ 2111

 

B) 8 min AMRAP@ 80-90% pace:

– 10 RKB swings (70/53, 53/35)

– 10 prisoner reverse lunges

– 30 double unders

R3M

8 min AMRAP:

– 10 RKB swings

– 10 prisoner reverse lunges

– 30 double unders

*Goal is to match output on second AMRAP.

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/31

A) Every 10 minutes x 3 sets

RX:

– 30/20 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box jump-overs (24″/20″)

– 200m run

 

Scaled:

– 20/15 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box step-ups (24″/20″)

– 200m run

 

B) 3 sets:

– 10-15 sec straight leg 90 degree hold (each leg)

– 10 supermans with 2 second hold at top

– 10 lemon squeezes

 

Friday 9/1

A) E3MOM x 5 sets:

– 4 pause front squat @ 32X1

*start at last week’s heaviest set.

 

B) 3 sets:

– sled drag down and back (heavy, regular walking pace)

– farmers carry down and back (heavy, walking pace)

 

C) 3 sets for quality

– 15 DB skull crushers

– 15 DB tate presses

– 15 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 9/2

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/3

8am Endurance TBD