Tuesday, December 11th, 2018


fish game on rower

Coach led warm up

Banded mobility from post


Testing WOD


For time

150 wall ball shots (20/14)(10ft/9ft)

Post times to PR board and or btwb


Cool down

Pull up dip complex

(3 reps of each grip strict followed by 3 dips. Grips: regular, wide, narrow, switch right, switch left, chin up regular, chin up narrow)

Monday, December 10th, 2018




1/2 mile forward pedal

1/2 mile backward pedal

Coach led warm up

Crossover symmetry-Plyo


Emom or amrap for 20 min of

3 power cleans (185/125)

5 lateral bar over burpee

7 abmat sit ups

Post emom rounds completed or amrap rounds and reps

Extra credit

3 rounds nft

2:00 banded March w/ d ball

30 Single leg glute hip bridge

Saturday, December 8th, 2018

Pilates @ 9:00am





Coach led warm up: 

PVC warm up  


Game of the Day: 

Coachs Choice  


Strength WOD: 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

After each set, alternate between... 

-50m body weight sled push

-100m sandbag, dball or rogue bag carry, (HAP) 

Post loads to comments.



Friday, December 7th, 2018


500m row

50’ inchworm w/pushup

100’ lateral lunge stretch 


Coach led warm up: 

Crossover Symmetry- Activation 



15-12-9 reps for time of:
Muscle-ups (mod: jumping muscle up, ring row transition + dip, ring row + ring dip 

Men: 135 lb.
Women: 95 lb.

Post time to comments.

Thursday, December 6th, 2018


2 rounds

50 heavy jump rope  

50 plank KB touch 


Coach led warm up: 

box stretches 


10 min alt EMOM 

10 leg lifts

20 bicycle  



Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

Men: 36-in. box, 70lb kettlebell
Women: 30-in. box, 53lb kettlebell

Post rounds completed to comments.

Wednesday, December 5th, 2018

Coach led warm up: 

banded floor mobility  





For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

(WOD mod: 1/2 reps)

Post time to comments.  


U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Tuesday, December 4th, 2018


20 banded pull apart to chest

20 banded pull apart to neck  

20 banded flies

20 banded chest press

20 banded good mornings  


Coach led warm up:

foam roll 


Strength WOD: 

Deadlift 1-1-1-1-1-1-1 reps

After ea set: Max set Toes-2-Bar (mod: knees to chest)  

Post loads and reps to comments.

Monday, December 3rd, 2018


50’ jumping jack forward 

50’ jumping jack backward  

50’ Sampson stretch  

50’ inchworm w/push up

50’ lateral lunge stretch  


Coach led warm up:  

wall stretches 



for time, pick... 

1000m row


2 mile Bike  

 post time & equipment to comments. 




Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses
40 double-unders (mod: 80 singles)

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Post rounds completed to comments.



50 anchored sit-ups, 5-10lb.  

Thursday, November 29th, 2018


3 rounds

Bike 15 cal

Plank 1:00

Coach led warm up

PVC  warm up


Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up(Mod: chin over,band,or jumping)

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.

Women: 65 lb.

Post total reps for each exercise to comments.

Wednesday, November 28th, 2018

Coach led warm up

Lacrosse ball mobility


Alt emom for 8 min of

5-8 ring kip

6 single or double leg candle sticks


3 rounds for reps of:

2 minutes of rope climbs (mod: 2x foothold pull-up or from floor)

2 minutes of Turkish get-ups

Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell

Women: 15-ft. rope, 35-lb. dumbbell

Post reps completed of each exercise to comments.

Monday, November 26th, 2018


2 rounds with band

15 pass through

15 slow row pull from post

15 banded squat

Coach led warm up

Floor stretches


5 x 4min rounds of:

10 Single DB Overhead squat(5 ea arm)

6 DB bench or floor press

100ft DB front rack walk

MAX double unders

2 min rest between rounds

(Dumbbell weight HAP)

Post weight and double under count for ea round

Saturday, November 24th, 2018

No Pilates today


2 rounds

:30 bar hang

10 hollow hold 

10 superman

10 kipping swings

10 banded good morning

Coach led warm up:

Coach’s Choice


3 rounds for time of:

1,000-m row

50 sumo deadlift high pulls

25 pull-ups (mod: banded, jumping or ring row)

Men: 75-lb. SDHP

Women: 55-lb. SDHP

Post time to comments.

Friday, November 23rd, 2018

No 5:30am, 6:30am or 6:30pm classes today! 



2 rounds  

200m ski erg

100’ bear crawl  


Coach led warm up:

Banded Mobility  



For time:

3-minute handstand hold
100 squats
50-meter handstand walk (mod: 50 handstand shoulder touch) 
100 squats
30 handstand push-ups (mod: abmat + plates or box)

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.


Post time to comments.