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Main – CrossFit


Pull-ups (17 strict)


A: 4 Front Squats + 8 Back Squats (5×1- go to a heavy set)

B: Push Press (5RM)

C: Push Press (4×5@90% of 5RM)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:
– 7 Toes to Bar
– 14 Wall Ball, (20/14#)

More Than A WOD

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More Than A WOD

20 Characteristics of CrossFit

1. Learning to fight. After learning to fight through and finish workouts, we recognize ourselves exercising that same will to “make it” when we are fighting through a tough day. When we need inspiration to power through a day, it reminds us of shrugging our shoulders and exploding through the hips on a tough power clean. It’s in us, we just need to let it out.

2. Learning patience. While talking with fellow Crossfitters, we learn that after 2 or 3 years of Crossfitting, they’ve finally reached a personal goal. I remember this when I get frustrated with myself for seemingly being far from hitting some of my goals, they made it to their goals, and I can, too. It may simply take longer than I’d like.

3. Learning limits. There have been some days (or, weeks!) in the last year that were so humbling – whether we been rehabbing an injury, or realized that thrusters seem to never get easier, or discovered that our overhead squat PR was lower than we expected because we still have lots of core strength to build. Sometimes running into limits is a daily reminder, sometimes they occur at once – unexpectedly – in a workout and it feels like hitting a brick wall. Either way, we have learned our limits and how to respect them, and sometimes, we have been able to work through them, which feels like even more of an achievement.

4. Avoiding the temptation to cherry-pick. Not cherry picking is part of the character building process. If we only showed up for the parts of life that we knew ahead of time that we would enjoy, we would miss out on a whole lot.

5. Leaving self-consciousness at the doorIt only takes a few sessions before we completely chuck notions of vanity or self-consciousness. Over time we find that function-focused workout mind set that lets us get things done, and have learned to get over the fear of looking silly…often because everyone else is trying to do the same thing! Collapsing into a endorphin-basted red-faced pile of sweat and chalk when time is called is something we now fully embrace.

6. Early morning social time. There’s nothing better to bring you out of your bleary-eyed 5:30 a.m. state than pulling into a parking spot at the box and seeing everybody up and about, ready to get their WOD done. The music perks you up, you get to say hi to your friends, catch up on everybody’s week while we stretch and warm up. Admittedly, sometimes it’s the only interaction we get with other adults the entire day!

7. Laughs. Dancing, busting each other’s chops, and generally joking around. And yes, there is still a serious workout that gets done in the middle of all that.

8. Celebrating personal records. Nothing brightens up the rest of the day like hitting a PR. Just as fun is cheering on fellow Crossfitters to PRs of their own!

9. Trying new things. Even a year on, we are still getting to try new things from one week to the next. I love that Crossfit is based on mixing things up; it’s a dopamine fix we can fully endorse.

10. Fundraisers – Our box regularly gives back. We participate in nationwide and local WOD fundraisers. A group workout, a tee for everyone, and working as a team to accomplish a bigger goal…love it!

11. Holiday WODs – Getting to spend the early mornings of our holidays knocking out a WOD with fellow Crossfitters. Even if we are lazy the rest of the day, the WOD gives us a sense of accomplishment…and an excuse to wear wacky socks and seasonal colors.

12. Team Races and Other Competitive Athletic Events – groups from our box regularly participate in local races, Tough Mudder, Competitions, and other events. These people are fun-loving fitness geeks – WODs just aren’t for checking off a box; they genuinely love to get sweaty and compete!

13. Kids naturally know how to do it. Kids’ brains and bodies know more than we think they do. A squatting toddler exhibits more natural mobility than many adult marathon runners. We can all enjoy reclaiming our body’s natural ranges of mobility while Crossfitting!

14. Kids revel in the physicalA young boy scrambling up a fireman’s pole on the playground knows the raw joy of being physically active and instinctively lets his core and legs help him up. Crossfit lets us have those moments, of “Wheee! I did it!” as an adult that we rarely experience.

15. WODs = recess. One morning last winter, before we began a workout that would involve a lot of wall walks, someone said, “I love Crossfit! It’s like recess.” When you see a WOD as your chance to get some fresh air and fun running around with friends, it puts a cheerful spin on things.

16. The competitive spirit. Just like a bunch of kids at recess, a good WOD will tease out the competitive spirit. I love it when I’m in lock-step with someone across the WOD’s reps and we both know it – it makes us both finish faster and stronger than if we were doing it by ourselves.

17. Accountability to turn the ship around. If you’ve been living one way for 20, 30, 40 years, it is so.hard. to turn the ship around – to dedicate yourself to workouts and clean eating. Having partners, friends, and coaches interested in your progress keeps you accountable in a singular way.

18. Knowing the lion-hearted in every coach and memberIt is only as a matter of time – eventually, if you get to know a fellow Crossfitter well enough, you discover that they have not allowed the dark side of life to get the best of them – or let the inertia drag them down for good. There is so much that folks at our box have overcome. To see our friends and coaches daily having gotten out of bed, laced up their shoes, and put themselves through a WOD, demonstrates their consistent will to defy downward inertia.

19. Letting the WOD counter the effects of stress. The right kind and quantity of exercise can effectively counteract much of the negative biological and emotional impact of stress. Tabatas might feel awful in the moment, but 10 minutes after you’ve caught your breath, you can sail on the hormone-modulated mood boost of accomplishment all day.

20. Honoring the zone in oneself. You know the zone – if you’ve ever watched the Olympics, or a coach, or a champion, or experienced that moment yourself. It’s a moment of unadulterated flow, when your mind barely whispers to your body what to do, and your body salutes and says, “Yes, ma’am.” These moments don’t happen all the time, but when they do, you can only bask in the euphoria.

Pull Up Challenge



“If you don’t decide what your life is about, it defaults to what you spend your days doing.”

~ Robert Brault
Pull-ups! It seems we have been doing a lot of pulling lately! This is just the beginning! Starting June 1st we will be doing a pull-up challenge! As crazy as it sounds, the pull-ups is one of the hardest things for anyone to do! We have helped many individuals get their first pull up and watch in joy as they are now stringing together multiple pull-ups with ease! We believe the pull-up is a life safety movement and everyone should be able to do this! I can think of many instances in my job (as a firefighter) as well as in everyday life where being able to perform a pull-up would save my life. Can you think of any scenarios where you may be in trouble and being able to do a pull -up is your saving grace?! During the month of June we will be able to focus on each and everyone one of you! Each day you will do a set number of reps. Eventually leading to success! We are optimistic that by July 1, you will be able to do at least 1 strict pull up. . .wait for it. . . . UNASSISTED!

The 4 most helpful types of CrossFit athletes


Main – CrossFit


A: Front Squat (5RM)

B: Front Squat (3 Reps EMOTM for 6 Mins @ 90% of 5RM)


Metcon (Weight)

EMOTM for 15Mins:
Min 1: 5 Wall Balls + 5 Power Cleans, (135/95)
Min 2: 5 Wall Balls + 5 TTB
Min 3: 5 Wall Balls + Push Jerks,(135/95)

You choose the weight for the Wall Ball. Repeat the sequence for 15 minutes.


Main – Strength Program


A: 1 Power Snatch + 2 Snatch (2@65%, 3@70% of power snatch 1RM)

B: Split Jerk (2×3@70%, 3×3@75%)

C: Clean Pull (2×7@90%, 3×5@90%)

D: Back Squat (8x@60%, 8x@65%, 6x@70%, 2×6@75%)


Main – Strength Program


A: Snatch (3@55%, 3@60%, 3@65%, 2@70%, 1@75%)

B: Clean and Jerk (3@55%, 3@60%, 3@65%, 2@70%, 1@75%)

C: Back Squat (2×6@60%, 6@65%, 2×4@70%)

D: Block Snatch Pull (mid-thigh) (3×5@90%)


Main – Strength Program


A: 3 Position Snatch (2×1@60%, 2×1@65%)

B: Snatch Pull (4×5@85%)

C: Snatch Push Press (2×5@65%, 2×5@70%)

D: Good Mornings (3×6@25% of Back Squat)

CrossFit Open 14.5

Main – CrossFit


CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Metcon (Time)


Complete for time:
– 800m Run
– 40 Clean wall balls, (20/14#)
– 40 KB Swings, (24/16kg)
– 800m Run


Main – CrossFit


Metcon (No Measure)

10 Mins of Athletes Choice


A: 2 BTN Push Press + 3 OHS (7×1 – Work to a heavy set)


Metcon (Time)

Complete for time:
– Sumo Deadlift High Pull, (95/65#)
– Evil Wheels
– Lateral bar hops, (overand back = 1)


Main – CrossFit


A: Clean (2@60%, 2@65%, 2@70%, 2@80%, 3×1@85%)

B: Split Jerk (2@60%, 2@65%, 2@70%, 2@80%, 3×1@85%)


Metcon (Time)

6 Rounds of:
– 5 Pull-ups
– 10 HR push-ups
– 15 Jump Squats