Month: November 2016

Just a heads up….

Blackout week starts tomorrow, and it’s going to be one for the record books!

If you’re not sure what I’m talking about, check this out….

What do I (the athlete) have to do?  Absolutely nothing…..well, except for a few things.

  1. Don’t worry about what the WOD is, leave that to us, your coaches, just show up and be ready for anything, that’s the essence of CrossFit anyway.
  2.  Don’t tell your friends! No one wants to ruin a surprise “Hey TJ, you’re having a surprise party tomorrow” right?  Be cool, guys, let us of some fun with it and keep people in suspense.
  3.   Don’t worry about movements showing up that you might  not be able to do.  As always, we’ll scale as needed, just show up ready to work.

Just to shed a little light on this weeks WODs, we’ll be seeing one hero WOD, a Painstrom and a CrossFit Games Regionals WOD.  I can’t tell you when they’ll be, so get in as much as you can this week!


Take exactly 10 minutes to build to a heavy 3 rep Push Press, The next 10 minutes of class you’ll complete 2 jerks + 1 pause front squat at whatever weight you built up to. If working with a partner (due to rack space) move the weight up or down 10-20 pounds if needed for partnering needs.

The Met-con is 3 mini AMRAPs with 1 minute of rest between each. Your score will be a running total of reps throughout the 3 pieces.


0:00 to 10:00 Build to a heavy 3 rep Push Press
10:00 to 19:00 EMOM-  2 x Push Jerks using above weight + 1 Pause Front Squat (3 sec)


AMRAP in 3 minutes
10 Kettlebell Swings
10 Burpees
rest 1 minute
AMRAP in 3 minutes
10 Lunges
10 Push-ups
Rest 1 minute
AMRAP in 3 minutes
10 Kettlebell Swings
10 burpees


Working on strength is important, but just spending time building to a heavy set can leave us frustrated. Today after you hit your heavy set, back off and work at 80%. This is training to get stronger guys, don’t try to PR today, try to get strong and move well.

TNG = Touch and Go

In CrossFit we need to be able to string our barbell movements together. Let’s practice hanging onto the bar today and find a heavy 3 rep TNG Power Clean.

For the Met-con you’ll need to pull under the barbell and land in a squat, use a weight that will allow you to string some of these together. In between rounds and after the round of 9 complete 50 double unders.


Warm-up then Take 10 minutes to build to heavy 3 rep TNG power clean
Take 10 minutes to complete 3×3 TNG power clean at 80%


Hang Cleans (Squat) (135/95)
Toes to Bar
w/ 50 double unders between rounds

15 minute cap

11/25 Black Friday Friends and Family

Let’s get in some volume today! Grab two teammates and run through this chipper. 2 athletes may work at a time but all must stop working and complete 2 burpees every minute on the minute. For the med ball run, each team carries one ball and must complete the run together.

In teams of 3
For Time
200 hundred air squats
100 Pull-ups
200 Sit-ups
100 Wall Balls
100 Strict Press (45/35)
800M Wall Ball Run
w 2 Burpees EMOM


Let’s get after it with a long one today since we’ll most likely be eating and relaxing a little extra tomorrow. With your partner, set up a rack with all the weight you’ll need for the barbell pieces. As a scale you might decide to lighten the weight which is fine, just work with a coach to decide what you’ll need for both movements. You may split up the work anyway you want but only one athlete may work at a time. Loading and unloading weight during the met-con is part of the workout, so be strategic when deciding how to load the plates onto the bar.

For Time
In Teams of 2
200 Double Unders
30 Front Squats (205/145)
60 Push-ups
30 Push Jerks (165/115)
60 Burpees
30 Front Squats (205/145)

cash out
Athlete choice Tabata
Sit-ups or
Bicep curls


We last hit this complex back on October 12th, and its brutal. Try to beat your last weight by 2.5-5 pounds. For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets about every 3 minutes (0:00, 3:00, 6:00, 9:00). For conditioning today, we’ve got a 14 minute AMRAP, straight forward movements, so go hard.

Complex 22
5 Strict Press + 10 Push press


AMRAP in 14 minutes
10 Box Jump Overs (24/20)
10 Pull-ups
10 Kettlebell Swings (55/35)


Scroll to Top