Monday 10/18

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5

Tuesday 10/19

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.

Wednesday 10/20

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

Thursday 10/21

Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds. 

Friday 10/22

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

Performance

A) E2.5M x 6 sets:

– 5 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality of:

– 8-12 front squat w/ pause @ 45-50%

– 8-12 DB bench press w/ pause

– 8-12/side bent over KB row

– 16 alt. seated bench leg lift overs

OR 

Conditioning Option

4-5 rounds for time:

– 20/15 cal row

– 30 walking lunges

– 40 double/single unders

Saturday 10/23

Fitness

TBA

Performance

TBA

Sunday 10/24

10-12pm Open Gym

Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high hang, hang, 2” below knee)

Sets 3-4: 2 position clean (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders

Tuesday 10/12

Fitness

E3.5M x 10-12 sets

Station 1:

– 200m row

– 8 DB/BB push press

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings

– 8 strict pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Performance

E3.5M x 10-12 sets

Station 1:

– 250/200m row

– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings (70/44, 53/35)

– 8 pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Wednesday 10/13

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 5%

Sets 2-4 @ 60-65%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Thursday 10/14

Fitness

A) E3M x 5 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts

– 12 lemon squeezes

R60S

Performance

A) E3M x 5 sets:

– 6 deadlifts

*Set 1 @ 55%.

*Set 2 @ 65% 

*Sets 3-5 @ 65-70%

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts (53/35)

– 12 lemon squeezes

R60S

RX+ complete 6 rounds and/or w/ 70/44 

Friday 10/15

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

Performance

A) E3M x 5 sets – back squat

Set 1: 6 @ 55%

Sets 2-5: 6 @ 65-70%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 strict press @ 2RIR

– 16-20 alt. DB walking lunges

– 16-20 double KB gorilla row

– 16-20 seated banded hamstring curls

OR 

Conditioning Option

For time:

– 5-10-15-20-15-10-5 

– cal row

– abmat sit-ups

– double/single unders

Saturday 10/16

Fitness

TBA

Performance

TBA

Sunday 10/17

10-12pm Open Gym

Monday 10/4

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB clean + 2 goblet hold lunges)

– 4 box jump step-ups

– 3 push-ups

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 50%

Sets 2-4 @ 55-60%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) EMOM x 10-20 sets

– 2 x (1 DB snatch + 2 OH weighted lunges) @ 35/25

– 3 box jump overs (24/20”)

– 4 push-ups

RX+ complete with 50/35

Tuesday 10/5

Fitness

A) E3M x 4 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) E6M x 3-4 rounds:
– 400m row

– 12 double KB deadlifts

– 9 strict pull-ups

– 6 burpees

Performance

A) E3M x 4 sets:

– 8 deadlifts

*Set 1 @ 55%.

*Set 2 @ 60% 

*Sets 3-4 @ 60-65%

B) E6M x 3-4 rounds:
– 500/400m row

– 15 double KB deadlifts (53/35s)

– 12 pull-ups

– 9 burpees

Wednesday 10/6

Fitness

E3.5M x 10-12 sets

Station 1: 

– 200m run

– 6 DB hang squat cleans 

– 24 single unders

Station 2: 

– 200m row

– 12 push-ups

– 6 hanging knee raises

Performance

E3.5M x 10-12 sets

Station 1:

– 200m run

– 6 TnG squat cleans (115/75, 95/65, 75/55)

– 24 double unders

Station 2: 

– 250/200m row

– 12 push-ups

– 6 toes to bar

Thursday 10/7

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

B) For time:

– 40/30-28/21-16/12 cal row

– 30-20-10 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Performance

A) E3M x 4 sets – back squat

Set 1: 8 @ 50%

Sets 2-4: 8 @ 60-65%

B) For time:

– 50/40-35/28-20/16 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 RKB swings (53/35)

Friday 10/8

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR

Saturday 10/9

Fitness

TBA

Performance

TBA

Sunday 10/10

10-12pm Open Gym

Monday 9/20

Fitness

A) E3.5M x 3 sets – back squat

– 10 box squats w/ pause

– 10-15 box dips

– 10/side lean away DB lateral raises

B) 5 rounds for time:

– 200m run

– 8 DB or BB deadlifts

– 8 sit-ups (can anchor and weight)

– 16 single unders

R60S

Performance

A) E3.5M x 3 sets – back squat

Set 1: 10 @ 50%

Sets 2-3: 10 @ 55%

B) 5 rounds for time:

– 200m run

– 8 deadlifts @ 50%

– 12 pate weighted sit-ups* (25/15)

– 16 double unders

R60S

*Can anchor feet w/ heavy DBs for sit-up

Tuesday 9/21

Fitness

A) E2MOM x 6 sets (3 each)

Odd sets:
– 8-12 DB incline press (bench on 20” box)

– 4 ring YTWs

Even sets:

– 8-12 double KB Romanian deadlifts 

– 15-30 sec L-hang (tuck, weight tuck, or L)

B) E3M x 4-7 sets

– 9 cal row

– 7 push-ups

– 6 DB power snatch

– 5 hanging knee raises

Performance

A) E2MOM x 6 sets

– 1.1.1 power snatch cluster

*Rest 10 seconds between each rep

B) E3M x 4-7 sets

– 12/9 cal row

– 9/7 push-ups

– 6 toes to bar

– 3 TnG power snatch (115/75, 95/65, 75/55)

Wednesday 9/22

Fitness

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 double DB hang power cleans

– 10 up/downs

Station 2: 

– 200m row

– 10 KB/DB reverse lunges

– 8 pull-ups

Performance

E4M x 8 or 10 sets

Station 1:

– 200m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 burpees over the barbell

Station 2: 

– 250/200m row

– 12 KB/DB reverse lunges (53/35s)

– 8 pull-ups

RX+: 135/95, 70/44s, CTB pull-ups

Thursday 9/23

Fitness & Performance

A) E2MOM x 6 sets:
– 4 push press

*Heavier than last week. 

Fitness

B) 3 rounds for time

– 400m run

– 15-12-9 DB push press 

– 15-12-9 box step overs 

Performance

B) 3 rounds for time

– 400m run

– 15-12-9 DB shoulder to overhead (50/35s, 35/25s, 35/15s)

– 15-12-9 box jump overs (24/20”)

Friday 9/24

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB deficit split squats (feet on 45s)

Even sets:

– 8-12 BB bent over rows @ 2111 tempo

– 30 sec flutter kicks medball 

Performance

A) E2M x 8 sets:

– 1 front squat

*Increase load from last week if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 BB hip thrusts (off bench)

– 10-20 dips @ 2 RIR

– 10-20 alternating quadruped plank KB row

– 1 lap KB suitcase carry

OR

Conditioning Option

21-18-15-12-9-6-3 reps for time

– cal row

– RKB swing

– abmat sit-up

Saturday 9/25

Fitness

TBA

Performance

TBA

Sunday 9/26

10-12pm Open Gym

Monday 8/30

Fitness & Performance

A) E2MOM x 5 sets:
– 5 push press

*Pause/reset each rep. Not TnG

Fitness

B) 9 min AMRAP:

– 1 DB push press

– 3 toes to bar

– 18 single unders

*Add 1 S2O rep each round.

Performance

B) 9 min AMRAP:

– 1 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 18 double unders

*Add 1 S2O rep each round.

Fitness & Performance

C) 3 sets:

– 6-10 BB rollouts or 30-60 sec floor FLR

– 10 banded no moneys

– 10 bent over flys

Tuesday 8/31

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 5 rounds for time:

– 200m row

– 5 DB deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 DB hang power cleans

– 5 burpees

R60S

Performance

A) E2.5M x 6 sets:

– 2-4 front squats

*Increase load from last week.

B) 5 rounds for time:

– 250/200m row

– 4 deadlifts (135/95, 115/75, 95/65, 75/55)

– 6 hang power cleans

– 8 burpees over the barbell

R60S

Wednesday 9/1

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 15 RKB swings

– 12 push-ups

– 9 box step ups

Station 2: 

– 15/12 cal row

– 15 wallballs

– 12 strict pull-ups

– 9 up/downs

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs

Station 2: 

– 20/15 cal row

– 20 wallballs (20/14)

– 15 pull-ups

– 5 DB devil press (35/25)

Thursday 9/2

Fitness & Performance

A) E4M x 4 sets

– 6-10 1¼ bench press w/ 50% @ tempo

– 6-10 double bend over KB rows

– 12-16 banded face pulls

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

Fitness

B) 4 rounds for time:

– 300m run

– 16 alternating DB snatches 

– 8 up/downs

R60S

Performance

B) 4 rounds for time:

– 300m run

– 20 alternating DB snatches (50/35)

– 10 burpees

R60S

Friday 9/3

Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt double band 45 degree pull-aparts

– 12-16 alt KB/DB reverse lunges

Performance

A) E3MOM x 4 sets

– 3.3.3 TnG power snatch cluster

*Rest 10 seconds between each cluster of 3 reps

B) Strength Option

3-4 sets:

– 8-12/side half kneeling landmine press

– 8-12 double DB Romanian deadlifts

– 8-12 seated band row @ 2111 tempo

– 1 lap reverse sled drag

OR

Conditioning Option

E2M x 8-12 sets:

– 250/200m row or ski, 200m run, or 500/400 AB

Saturday 9/4

Fitness

TBA

Performance

TBA

Sunday 9/5

10-12pm Open Gym

Monday 8/23

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 15 min AMRAP

– 15 cal row

– 12 wallballs

– 9 sit-ups w/ medball

Performance

A) E2.5M x 6 sets:

– 3-5 front squats

*Increase load from last week.

B) CF Open Workout 19.1

15 min AMRAP

– 19 cal row

– 19 wallballs (20/14)

Tuesday 8/24

Fitness & Performance

A) E4M x 4 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 600m run

– 30 push-ups

– 30 hanging knee raises / sit-ups

– 30 push-ups

– 600m run

*Elevated push-ups if needed

Performance

B) For time:

– 800m run

– 40/30 push-ups

– 40 toes to bar

– 40/30 push-ups

– 800m run

Wednesday 8/25

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 8-12 landmine squat thrusts @ 30X1 tempo

Even: 8-12/side bent over rows @ 3111 tempo

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 strict pull-ups

– 3 burpees over the bar

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 65-75-80-85-90-92.5-95-95(+)%

B) EMOM x 10-20 sets:

– 1 squat clean @ 60-70% of A

– 3 pull-ups

– 5 burpees over the bar

*RX+ perform CT pull-ups

Thursday 8/26

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 10 DB push press

– 10 KB goblet hold reverse lunges

– 20 single unders

Station 2: 

– 200m row

– 10 RKB swings 

– 10 lemon squeezes

– 24 single unders

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 12 push press (95/65, 75/55, 65/45)

– 12 KB goblet hold reverse lunges

– 24 double unders

Station 2: 

– 250/200m row

– 12 RKB swings (53/35)

– 12 lemon squeezes

– 24 double unders

Friday 8/27

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB Romanian deadlifts w/ 3011 tempo @ 65+%

– 8-10 DB lat pull-overs

– 10-12 seated DB lateral raise

B) Strength Option

3-4 sets:
– 2 RIR DB incline press w/ pause (10-15 reps)

– 8-12 bent over BB rows

– 8/side KB front foot elevated split squats (knee over toe)

– 16 reverse snow angels

OR

Conditioning Option

For time:

– 20 cal row

– 200m run

– 40 cal row

– 400m run

– 60 cal row

– 600m run

– 40 cal row

– 400m run

– 20 cal row

– 200m run

Saturday 8/28

Fitness

TBA

Performance

TBA

Sunday 8/29

10-12pm Open Gym

Monday 8/16

Fitness & Performance

A) E4M x 3 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 45 single unders

– 40 cal row

– 35 RKB swings

– 30 push-ups (elevated)

– 45 single unders

– 30 cal row

– 25 KB swings

– 20 push-ups

– 25 single unders

– 20 cal row

– 15 KB swings

– 10 push-ups

Performance

B) For time:

– 60 double unders

– 50/40 cal row

– 40 RKB swings (53/35)

– 30/24 push-ups

– 50 double unders

– 40/32 cal row

– 30 KB swings

– 20/16 push-ups

– 40 double unders

– 30/24 cal row

– 20 KB swings

– 10/8 push-ups

RX+: 70/44 KB

C) 3 sets:
– 10-20 DB or BB bicep curls

– 10-20 supine band pull aparts

Tuesday 8/17

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd: 8-12 landmine goblet squats @ 3111 tempo

Even: 6-8/side SA half kneeling DB press @ 3111 tempo

B) E3.5M x 4-6 sets:

– 200m run

– 6 hanging knee raises

– 6 DB power clean + push press

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 60-70-75-80-85-90-90(+)-90(+)%

B) E3.5M x 4-6 sets:

– 200m run

– 6 toes to bar

– 6 ground to overhead (115/75)

*RX+ use 135/95

Wednesday 8/18

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 thrusters (BB/DB)

– 10 pull-ups

– 8 up/downs

Station 2:

– 400m row

– 12 alternating DB snatch 

– 10 sit-ups

– 8 box step overs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 thrusters (75/55)

– 12 pull-ups

– 9 burpees over the barbell

Station 2:

– 500/400m row

– 15 alternating DB snatch (50/35)

– 12 sit-ups

– 9 box jump overs (24/20”)

Thursday 8/19

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 6-10 DB lat pull-overs

– 6-10 seated DB lateral raise

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil press

– 4 reverse lunges w/ DBs if able

– 5 bench/box dips 

Performance

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 DB reverse lunges

– 5 dips 

Friday 8/20

Fitness & Performance

A) E3M x 4 sets

– 6-10 overhead press

– 6-10/side bent over row

– 6-10 banded no moneys

B) Strength option

3-4 sets for quality:

– 12-16 DB floor press w/ pause

– 8/side rear foot elevated split squats

– 1 lap reverse sled power pulls

– 8-12 hannging leg raise (straight or bent knee)

OR

Contitioning option

6 rounds for time:

– 250/200m row

– 200m row

R90S

Saturday 8/21

Fitness

TBA

Performance

TBA

Sunday 8/22

10-12pm Open Gym

We are pumped to formally announce the newest addition to our coaching staff… Long time member, Rob Daffin.

A little bit more about Rob:

“Since high school, fitness has been a part of my life where I played the big 4; football, baseball, basketball, and track. Luckily, my high school was small enough that an average size dude like me could make the teams. I was involved in martial arts and weight training during college and continued to lift at various globo-gyms for years after. When I discovered CrossFit I was originally attracted to the idea of learning the Olympic lifts but over the past 7 years my interest has expanded to all of the different modalities of fitness and ways to challenge myself in this sport/lifestyle. CrossFit has opened many doors for me: I’ve done obstacle course races like the Spartan Beast and Tough Mudder, started stair climbing groups at work, competed at local CrossFit competitions as well as the CrossFit Open most years. In 2019 I decided to get my level 1 certification so that I could elevate my involvement and contribution through coaching. Right now I’m training for the Hotter than Hell Hundred cycle race in August. I am a strict vegetarian and supplement my diet accordingly to support an athletic lifestyle. I do quite a bit of reading and research around nutrition so I’m always up for those discussions. I love this sport and the community here at East Dallas CrossFit. It’s been my gym home for more than 5 years. The coaching staff and members are friendly, knowledgeable, and always helpful. Come by for a class and see for yourself.”

Monday 8/9

Fitness

E2M x 8 sets (4 each, alternating)

Odd: 12-16 alternating DB box step-ups

Even: 6-8/side half kneeling landmine press

B) E3M x 4-8 sets:

– 12/9 or 10/7 cal row

– 6 double DB power cleans

– 24 double unders

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 50-60-70-75-80-85-90-90(+)%

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 TnG power cleans

– 24 double unders

Pick a weight on cleans that is tougher but fluid

RX+ perform 15/12 cal row

Tuesday 8/10

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 RKB swings

– 10 box jump overs

– 8 hanging knee raise / sit-ups

Station 2:

– 500/400m row

– 12 goblet squats

– 10 SA KB push press 3/3/3/3

– 8 up/downs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 RKB swings (53/35)

– 12 box jump overs (24/20”)

– 9 toes to bar

Station 2:

– 500/400m row

– 15 goblet squats

– 12 SA KB push press 3/3/3/3

– 9 burpees

*RX+ perform reps of 18-16-12

Wednesday 8/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%

– 8-12/side half kneeling single arm lat pull-down

– 8-12 bent over reverse flys

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 wallballs (20/14)

*Scale reps as needed 

*RX+ perform weighted pull-ups and ring dips

Thursday 8/12

Fitness & Performance

A) E3M x 4 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

*Compare to 8/3

Fitness

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 DB push press

– 45-36-27-18-9 single unders

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 shoulder to overhead (155/75, 95/65, 75/55)

– 45-36-27-18-9 double unders

R60S

Friday 8/13

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 alternating top down DB incline press

– 8/side half kneeling pallof press

Performance

A) E3M x 5 sets:

– 4-6 front squats

*Increase load from last week.

B) Strength option

3-4 sets:

– 8-12 BB hip thrusts 

– 8-12 RIR dips (weighted/BW/scaled)

– 1 lap forward sled drag or push

– 16 alt KB gorilla rows

C) Conditioning option

4 rounds for times:

– 500/400m row

– 400m run (sub bike for double row distance)

R2.5M

*Keep pace consistent every round

Saturday 8/14

Fitness

TBA

Performance

TBA

Sunday 8/15

10-12pm Open Gym