Daily Workout and Blog


Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest.

*coaches notes – offset athlete in a work:rest set-up to provide spacing
* reset the bikes for each athlete so that calories always begin at 0.

*  Your score or the day is your total calories over the 3 rounds

After break down, test your push-ups with two sets of max reps rest and scale as needed to hit a minimum of 20 per set. Only full range reps count!

AMRAP in 3 minutes

3 Rounds of
10 Box Jump Overs (24/20)
5 Power Snatches (95/65)

ME Assault Bike Calories in remaining time

rest 3-4 minutes and repeat for 2 more rounds

Accessory Cash Out

2 Sets of Max Rep Push-ups

*scale so that each set has a minimum pf 20 reps


Rounding out Titan Phase 2 we felt it was important to not only test capacity (Nancy) but also test our positional strength. Your 1RM overhead squat will likely be limited by your ability to be in good position and your overhead stability. Let’s see how far we’ve come over the past 8 weeks with this movement.


Overhead Squat


AMRAP in 12 minutes

12 Shoulder to Overhead (95/65)
9 Kettlebell Swings (53/35)
6 Toes To Bar


Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set.

Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on today!!


Bench Press
5RM (12 min)

10-10-10 (8 min)


For Time

Dead lift (185/125)
Air Squats


We love testing that long engine capacity at least once per week. This week we’re borrowing a test from the 2014 CrossFit games. Scale appropriately today suggestions are listed below. Today is a good day to show up a few minutes early and loosen up on your own. We have a lot of work to get done and classes will be setting up and starting.

Complete in any order

Level 3- 2000m row 150 double Unders, 2 mile run
Level 2 – 2000m Row, 100 Double Unders, 1.5 mile run
Level 1- 1500m Row, 300 singles, 1 mile run

2014 Crossfit Games WOD (50 min cap)
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run


Taking a few weeks from between strength phases will allow us to dial in some movements we haven’t seen too often over the past 8 weeks.  Let’s make sure our squats are still going strong after a lot of pulling work over the past few months.  Build up in weight then hit 3 heavy sets of 3 increasing weight on each successful set.

Back Squat




Hang Power Cleans (135/95)

Wall Balls (20/14)